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Pics, Videos, & Links / Re: beast
« on: August 18, 2015, 03:09:09 pm »
Yea...saw that. Video is nuts. Curious to his RVJ...although its probably not much higher.
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632
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 18, 2015, 02:29:58 am »
Squat day!
BW: 184-185lbs
Energy: good...not great. 7/10.
Soreness/pains: right knee is still quite tight and sore until Im fully warm. Comes back after Ive cooled off as well. Grrr.
Squats:
135 x5, 225 x3, 315 x1, 365 x1, 405 x1. Woot! Back to 405! Wasnt easy but never felt like I was stuck.
365lbs: x3, x3. First set...rep 3...damn near got stuck. Literally watched myself stall just above parallel for a split second, screamed some profanity and hey...shit went up.
2nd set felt much better lol!
315lbs: x8, x8, x7...re rack or get stuck, 30 seconds to catch breath... x2. Dammit.
Some circuits of step ups, back extensions and calf raises. Only did half of my intended core work...quite late tonight.
2 things: starting to clean up diet again and strongly considering going to paused squats even tho Id probably drop my max and sets down 40-50lbs to save my knee. Opinions from those who have gone to paused squats extremely welcome!!
BW: 184-185lbs
Energy: good...not great. 7/10.
Soreness/pains: right knee is still quite tight and sore until Im fully warm. Comes back after Ive cooled off as well. Grrr.
Squats:
135 x5, 225 x3, 315 x1, 365 x1, 405 x1. Woot! Back to 405! Wasnt easy but never felt like I was stuck.
365lbs: x3, x3. First set...rep 3...damn near got stuck. Literally watched myself stall just above parallel for a split second, screamed some profanity and hey...shit went up.
2nd set felt much better lol!315lbs: x8, x8, x7...re rack or get stuck, 30 seconds to catch breath... x2. Dammit.
Some circuits of step ups, back extensions and calf raises. Only did half of my intended core work...quite late tonight.
2 things: starting to clean up diet again and strongly considering going to paused squats even tho Id probably drop my max and sets down 40-50lbs to save my knee. Opinions from those who have gone to paused squats extremely welcome!!
633
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 16, 2015, 10:19:31 pm »
I switch it up....keeps the body on edge IMO.
I hated using bands on de as deadlifts tho, stopped doing them and deficit deadlifts.
I hated using bands on de as deadlifts tho, stopped doing them and deficit deadlifts.
634
Basketball / Re: Andrew Wiggins offseason training
« on: August 16, 2015, 02:30:09 am »
....yea. But imagine how crazy he'd be with a 400+ squat lolol
635
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 16, 2015, 02:22:27 am »
Absolutely. Hell, Ive used them in ATG squats woth success too. They help keep speed up and make you focus on finishing the movement rsther than letting momentum help. It directly correlated to the speed ofy triple extension in an actual jump. I felt like I was finishing jumps with much more snap.
636
Basketball / Re: Andrew Wiggins offseason training
« on: August 16, 2015, 02:14:49 am »
True but I know first hand how hard it is to lift maintenance weight and play 2-3 games a week. Its a tedious schedule for sure. Add 2 more games a week and its nigh impossible. Not saying it isnt but...quite difficult unless the athlete had Wolverine like recovery lol
637
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 16, 2015, 02:11:46 am »
Hmmm... I dont actually have any good data points in regards to weight room numbers vs SLRVJ. I almost want to say im not a good candidate for that type of correlation and heres why:
-pre knee injury in high school I was a more explosive SL jumper. I jumped ~36" off one sophomore year and maybe 32-33 off 2. So, if i had never gotten hurt I may not have ever jumped off 2 predominantly as I seemed to be a natural SLRVJ guy.
-Since I never train it except for in games (not really training) it hasnt really gone up at all with my weight room numbers. It goes up a few inches when I play regularly but even then its probably only a repeatable 38" or so. Ive gone over 40" in games (caught a 2 hand oop and didnt realize I jumped off 1 til I landed lol) but thats notuch higher than it was 12 years ago. And definitely not a positive correlation to my numbers now.
I guess I could do some SL training stuff here if my knee would fully heal. Would be interesting but Ive gotten used to planting whichever way is quickest in games. It comes second nature now although im definitely higher in a RL DL plant in practice.
As for the half squat stuff.... Ive actually used banded supra max quarters in peaking phases multiple times but my right knee wont allow it currently. It DOES have a great carryover to DLRVJ though.
Final note...Im very convinced that SLRVJ is HIGHLY correlated to BW. Even tho Im 8-9% BF at 182ish lbs I can FEEL the difference from when I was a similar BF% at low 170s weight. It made MORE of a difference then in my SL jumps than it did in my DL jumps. (this was with similar ratios on squat/dead to BW btw...I havent tested this now that Im significantly stronger at a heavier BW)
-pre knee injury in high school I was a more explosive SL jumper. I jumped ~36" off one sophomore year and maybe 32-33 off 2. So, if i had never gotten hurt I may not have ever jumped off 2 predominantly as I seemed to be a natural SLRVJ guy.
-Since I never train it except for in games (not really training) it hasnt really gone up at all with my weight room numbers. It goes up a few inches when I play regularly but even then its probably only a repeatable 38" or so. Ive gone over 40" in games (caught a 2 hand oop and didnt realize I jumped off 1 til I landed lol) but thats notuch higher than it was 12 years ago. And definitely not a positive correlation to my numbers now.
I guess I could do some SL training stuff here if my knee would fully heal. Would be interesting but Ive gotten used to planting whichever way is quickest in games. It comes second nature now although im definitely higher in a RL DL plant in practice.
As for the half squat stuff.... Ive actually used banded supra max quarters in peaking phases multiple times but my right knee wont allow it currently. It DOES have a great carryover to DLRVJ though.
Final note...Im very convinced that SLRVJ is HIGHLY correlated to BW. Even tho Im 8-9% BF at 182ish lbs I can FEEL the difference from when I was a similar BF% at low 170s weight. It made MORE of a difference then in my SL jumps than it did in my DL jumps. (this was with similar ratios on squat/dead to BW btw...I havent tested this now that Im significantly stronger at a heavier BW)
638
Basketball / Re: Andrew Wiggins offseason training
« on: August 16, 2015, 01:54:48 am »
To expound on maxent comment.... bball is a ridiculous compromise. Reps on reps on reps of skill work destroys strength gains but is necessary otherwise teams would just draft football players and sprinters lol
639
Basketball / Re: Andrew Wiggins offseason training
« on: August 16, 2015, 01:53:12 am »
Ive noticed that too...even with super explosive athletes like LeBron, Drose, Wade, etc. They tend to stick to light weight speed strength training thats highly unilateral based. I remember a vid of DRose training pre injuries and he was jump squatting some 30lb DBs or something.
I will note this...its hard to make gains and keep that type of conditioning and even harder to keep that strength throughout the season. You'd have to have an insane recovery strategy to even go heavy 2x a week when you play 3-5 games a week plus walk throughs, etc. I once read most NBA players lose ~10lbs over the course of the season which I dont doubt.
The only two Ive ever read about doing significant weight training in season...MJ and Kobe. Although Id say Dwight Howard probably lifts a bit, especially upper body, in season.
I will note this...its hard to make gains and keep that type of conditioning and even harder to keep that strength throughout the season. You'd have to have an insane recovery strategy to even go heavy 2x a week when you play 3-5 games a week plus walk throughs, etc. I once read most NBA players lose ~10lbs over the course of the season which I dont doubt.
The only two Ive ever read about doing significant weight training in season...MJ and Kobe. Although Id say Dwight Howard probably lifts a bit, especially upper body, in season.
640
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 15, 2015, 11:22:49 pm »
Did 75% of chest/tri/shoulders tonight lol! Was good, last 25% was spent talking to a Ukranian guy about Oly lifting...turns out he coaches. He had noticed me lifting for the past few weeks amd was curious what I was training for, PRs, etc. Well, he offered some pointers and some quick lessons with the bar on snatches, clean and jerk, and hang cleans. Lil tips made a huge difference! He offered to work with me when were in the gym together from now on. SWEET!
641
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 15, 2015, 01:57:05 am »
185.5 lbs tonight pre lifting. :/ Would like to get back down to 181-182ish but I think i can stay here and be alright. May have to drop some volume on upper body days and watch food intake a little more. Anyway....
warmups and some box jumps
deadlifts:
135 x5, 225 x3, 315 x1, 405 x1, 445 x1
Actually thought it would be a tad harder...might have 455 on a perfect day.
405 x3, x3. 3RM Hell yea.
315 x10, x10, x10. Another Im liking this!!!
Circuits of box jumps, core, BSS, seated calf raise, ham curls and glute machine. Not in that order...just whatever felt right next for 3 circuits.
Idk if its the extra 3lbs of BW, which i think and LOOKS to be chest/shoulders is helping the pulling or what but I like it! Awesome session!
warmups and some box jumps
deadlifts:
135 x5, 225 x3, 315 x1, 405 x1, 445 x1
Actually thought it would be a tad harder...might have 455 on a perfect day. 405 x3, x3. 3RM
Hell yea.315 x10, x10, x10. Another
Im liking this!!! Circuits of box jumps, core, BSS, seated calf raise, ham curls and glute machine. Not in that order...just whatever felt right next for 3 circuits.
Idk if its the extra 3lbs of BW, which i think and LOOKS to be chest/shoulders is helping the pulling or what but I like it! Awesome session!
642
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 14, 2015, 01:08:57 pm »
Back and biceps Tuesday....looking bigger. Checked scale, yup. 185-186lbs. Could be the lack of hooping lately tho as well. Grrr.
Wednesday speed day!!!
warmup & kb swings
hang cleans: 2x3 at 135lbs, 1x3 at 155lbs
power clean: 3x3 at 155lbs
clean and jerk: 155lbs 2x3, 185lbs 1x3. Figured I needed some over head pressing in my routine soooo....gna do these for a lil.
jumpsquat: 3x5 at 135lbs + bands ('b')
dropset speed squats: 225b x8, 185b x10, 135b x10. love these.
Straight leg deads: 2x10 at 135lbs.
SL hip thrusts to finish.
skipped SAQ work again...may find a weekend day for just them and some plyos.
Wednesday speed day!!!
warmup & kb swings
hang cleans: 2x3 at 135lbs, 1x3 at 155lbs
power clean: 3x3 at 155lbs
clean and jerk: 155lbs 2x3, 185lbs 1x3. Figured I needed some over head pressing in my routine soooo....gna do these for a lil.
jumpsquat: 3x5 at 135lbs + bands ('b')
dropset speed squats: 225b x8, 185b x10, 135b x10. love these.
Straight leg deads: 2x10 at 135lbs.
SL hip thrusts to finish.
skipped SAQ work again...may find a weekend day for just them and some plyos.
643
Strength, Power, Reactivity, & Speed Discussion / Re: windmill specific upperbody plyos
« on: August 14, 2015, 10:14:03 am »
Agreed with LBSS on the slams. Also, over head tosses will help lower body explosiveness, core strength and shoulders/arms.
I say this and realize these are two things i should be doing and....Im not.
Time to re write my programming a bit. 
I say this and realize these are two things i should be doing and....Im not.
Time to re write my programming a bit.
644
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 10, 2015, 05:55:48 pm »
Ok....squatted today. Did a few things different. 1) ran through my dyanmic warmup twice, 2) said fuck it, im gna lift and not be in pain today in my head over and over during warmups.
Fucking shit worked.
Squats:
135 x5, 225 x3, 315 x1, 365 x1, 395 x1. Smooth. No discernable sticking point. Def had 405 in me.
365 x3, x3.
315 x5, x5, x8. Not sure where the 8 rep came from but i like it.
Circuits: stepups, back extensions, core, box jumps, calf raises, lunges, core, box jumps....repeat 3x.
Got 20 rep sets on calf raises at 500lbs. Box jumps were nice. Best squat day session in a good while!!
Fucking shit worked.
Squats:
135 x5, 225 x3, 315 x1, 365 x1, 395 x1. Smooth. No discernable sticking point. Def had 405 in me.
365 x3, x3.
315 x5, x5, x8. Not sure where the 8 rep came from but i like it.
Circuits: stepups, back extensions, core, box jumps, calf raises, lunges, core, box jumps....repeat 3x.
Got 20 rep sets on calf raises at 500lbs. Box jumps were nice. Best squat day session in a good while!!
645
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 08, 2015, 02:41:58 am »
Had a game last night...I need to start warming up more seriously for playing but the competition in this league sucks and I cant get motivated to play hard at all. Im debating quitting and just jumping and shooting around, i think itd be better for me. More reps on both counts. Either way, scored a bunch, one dunk...was ehh, and had a couple huge blocks. Knee was looser after the game so I tried some simple dunks but my timing is HORRIBLE right now. Fuck.
Deadlifted tonight...late. Works gna suck in the morning.
135 x5, 225 x3, 315 x1, 385 x1, 435 x1.
385 2x3.
315 3x8. Nice.
3x circuits: BSS, seated calf raises, ham curls, glute kick back machine. 2 box jumps and some core in between each set.
Notes: box jumps lately are quite explosive but Im not getting up in games like I should be. 2 factors IMO: 1) knee sore at the beginning of games and brain is subconsciously holding me back and 2) havent practiced jumping max in too long, run up feels slow.
Must fix.
Im debating quitting and just jumping and shooting around, i think itd be better for me. More reps on both counts. Either way, scored a bunch, one dunk...was ehh, and had a couple huge blocks. Knee was looser after the game so I tried some simple dunks but my timing is HORRIBLE right now. Fuck. Deadlifted tonight...late. Works gna suck in the morning.
135 x5, 225 x3, 315 x1, 385 x1, 435 x1.
385 2x3.
315 3x8. Nice.
3x circuits: BSS, seated calf raises, ham curls, glute kick back machine. 2 box jumps and some core in between each set.
Notes: box jumps lately are quite explosive but Im not getting up in games like I should be. 2 factors IMO: 1) knee sore at the beginning of games and brain is subconsciously holding me back and 2) havent practiced jumping max in too long, run up feels slow.
Must fix.