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Messages - bball2020

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1
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: July 24, 2022, 08:41:09 pm »
24 July
BSS w 3sp 3x6. 40s
RH - 3x8 70lbs
Hanging abs 4 x10

2
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: July 12, 2022, 11:01:07 pm »
1 July
Squat 235 3x5
BSS w 3 sec pause 3x6  30’s
45 degree back raise x 24

11 July
Squat 225 3x5
Reverse hypertension 5 sets with 25s

12 July
Basketball. Decent pickup.

3
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: June 25, 2022, 04:14:39 pm »
Back at it after time off.

22 June
Bench 205x5, 185lbs for reps
Bunch of accessories


25 June
Squat 225 2x5, 185x10.
BSS w 3 sec pause  3x6  35’s
Back raise 45 deg x 30

4
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 31, 2022, 06:31:19 pm »
25 may
Squat 225x5, 225x10!
Bunch of sets of pin squats

28 May
275 3x5. Really good set
BsS 3x6
Back raise 3x10 BW
Calf/Tib raises 2 sets
Hanging abs 4 sets

31 May
Squat 285x3, 225x10
Bench up to 225 for a few and down
Back raise and some accessories


Not gonna have a gym membership for about two weeks so gonna use this as a Deload for a bit

5
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 21, 2022, 08:58:01 am »
16 May
Front squat 155lbs x5, 135lbs 2x5
Some random machines lower body
Sauna

21 May
Squat 275x5, 225x10, 185x10
back raises

6
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 16, 2022, 02:35:52 am »

13 may
Squat 295x5, 275x5, 235x10
Light bss
45 degree back raise x30

7
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 07, 2022, 11:01:35 am »

6 may
Upper-  barbell bench (225 and then lower)
Sauna session 20 mins

7 May
Squat 285lbs 2x5, 225x10
Bss  3 sec hold 3x6  12s
45 deg back raise x 30 total
Tib raised and calf raises
Hanging abs  2x8

Next lower session hitting front squat for sure. Right now I like 2 back squats then 1 front squat session alternating. Just need to keep pushing and also pushing diet / walking to get that bw down more and overall fitness up. 

8
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 04, 2022, 05:19:11 pm »
30 April
Squat 2x5 275lbs, 1x10 225lbs
Bss 12s

4 May
Squat 285x5, 275x5, 225x10
Bss  3 sec hold 3x6  12s
45 degree back rai

285 felt good. Keep ramping up squat with front squat mixed in.
Bw around 209lbs. Not doing any jumps till I get down to below 200.

9
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 26, 2022, 08:13:09 am »
26 April
Squat 3x5 255lbs — bit tougher than expected
BSS 3x6 w pause 12’s
45 degree Back raises x24
Bench 3x8 185lbs
Some upper / calf & Tib / quick abs
Sauna

10
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 14, 2022, 05:22:43 pm »
14 April
Bench  205lbs x8, 185lbs 2x8
Squat 245 3x5
BSS light 3x6
45 degree back raise x24

Been traveling so kept squat light

11
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 11, 2022, 05:10:04 am »
11 April
Bss 3x6 w 3 sec pause 16kg
Glute thrusts for reps
Some upper including dbell bench
Calf raise and Tib and then raises
Hanging abs

12
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 08, 2022, 07:29:50 am »
5 April.
Played ball. Good workout. Felt ok not great.

8 April
Squat up to 285x5 felt okay.
Bunch of squat sets on way down
Few set of front squats
Sauna session

No other lifts today. Will be without a squat rack for a week so will hit other exercises then.
Might start using a belt. Low back been locking up a little bit.

13
 31 March
Front squat 3x5 105lbs
Bss 3x6 (w pause) BW
Hip thrust 3x6  185lbs
Hanging abs 3x10 BW
Easy upper - incline bench 105lbs 3x8
Sauna
Front squats feel great. Wish I would have done these back in the day. Really hits the quad and takes more balance and core strength. Also lighter weight gives back a break. We will see.


02 April
Basketball pickup. Felt pretty good

3 April
Squat 3x5. 275.
Solid, might try 285 next time depending on how I’m feeling
BSS 3x6 w 3 sec pause 8kg
45 degree back raise 3x8
Hanging ab 3x8
Tib raised and calf raises bw 3x25
Sauna 15 mins

Weight is getting better. Down to 209 from a high of 228. Gonna start more jumping type work and cardio once I’m below 200.

14
28march
Squat 2x275lbs.  Repeat again!! 
Hip thrust 225lbs 3x6
BSS 3 sets
Back raise x30 BW
Hanging abs 3x10 BW
Decent sauna session

15
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)

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