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Messages - ChrisM

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1756
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: October 30, 2012, 11:33:58 pm »
Tues Oct 30, 2012

A little sore from yesterday, the RDLs really worked me over. Overall not bad though. Fatigue is minimal. Bodyweight at 187lbs this morning.

Did some light sprints, worked on stride/form:

2x10yd, 2x20yd, 2x40yd all around 75% max effort.

Also did some jumping to work on my movement efficiency:

SVJs x4, RVJs x4.

And finished with some core stability work (planks, supermans, etc)

Got the blood pumping decent and had a good stretch afterward.

1757
Progress Journals & Experimental Routines / Chris' training journal
« on: October 30, 2012, 12:24:28 pm »
Hey guys, guess it's time I started one of these. I started lifting back in April of this year and was lifting pretty regularly til I pulled my groin 2 weeks ago. Took some time off to heal and reevaluate and found this place. I started back last night with a workiyt based loosely on Jukebox's Project Vertical program. I'm skipping his conditioning phase however since Ive been lifting regularly for a few months.


Age: 25
Height/Reach: 5'10"/7'6"
Weight/BF%: 186lbs/13%

Short term goals are 36" SVJ, 45" RVJ. Weight goals are whatever it takes to get to aforementioned vert.

Long term goals are to see if I can reach 40" SVJ, 50" RVJ. I fully expect this to take some time.

My current stats as of last night were 30" SVJ, 39" RVJ which are slightly down from my PRs of 32/41 set a few weeks ago. I chalk this up to my two weeks off (weak/bad movement efficiency). Best squat PR was 360x3.

Injury history: minor ankle sprain freshman year of HS (missed 2 days of practice), small tear left MCL beginning of junior year (no surgery, crutches for a couple months, no activity/exercise 6 months), various pulls/strains from being a guy and doing dumb stuff lol!



Monday Oct 29, 2012

Squats:
200x8, 250x8, 300x8, 320x8, 200x6. Struggled a bit on the last two 320lb reps, form suffered.

RDL:
135x8x2, 155x8x2. First time deadlifting, form sucked but will get better. Low weights til then.

Step ups:
4x8 w/ 35lb weight

Kettlebell swings:
2x6 35lb bell

Bench press:
205x12, 225x8, 245x3

Incline bench:
155x12, 175x10

Dips:
10, 10, 8

Box jumps:
2 sets of 4

Added some core work and tri work as well.

Good first session back, need to get more protein though, only had 127g yesterday. Diet is clean as usual,  lots of water, fruits/veggies, no sweets/junk.

1758
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2012, 11:33:17 am »
Quote from: hyperdunk1 on October 30, 2012, 08:11:23 am
somethings you forgot to consider that i thought about wayyy before you did.  Russel wesbrook is listed at 6'3, but wait, that's not right.  He was listed at 5'11 in high school and 6'1 at ucla, his last year there.  He certainly did not grow 2 in after the age of 23.  NBA have been known to be off with height listings b/c ppl have their shoes on when measured sometimes.

Gerald green is listed at 6'8 and i'm not sure what he was listed at during college.

you probably thought they were around the same height.

So the NBA lies about height but there's no way UCLA did? Suuuuure. Hell, my HS had basically everyones height wrong every year. Not to mention the draft combine measures without shoes AND I'd say they are quite a bit more thorough seeing as teams are investing millions on these players based partially on their numbers at the combine.

Even without all that lets say he really is 6'1" (Westbrook), he's still a few inches below the rim when bumped.  Maybe with a clean jump he'd be right at it...that'd be 47" by your 6'1" math. Green in 6'8". To have a comparable vert he would need to put his head 7" over the rim (6'8"-6'1"=7")... look at that pic and tell me he isnt 7"over over the rim...

Guess Gerald has an abnormally small dome huh?

1759
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2012, 03:10:47 am »
Westbrook used Bynum for an extra couple of inches lol! Green is just ridiculous, idc if he is 6'8".

1760
Introduce Yourself / Re: Another noob with 45" vert dreams...
« on: October 22, 2012, 10:16:42 pm »
6'4" with a 40" vert would be flying! I'll start a log when I get back and measure progress with it there. If it gives me even a few inches over a cycle I'll be happy. Progress is progress lol!

The bball background is huge IMO, plus it forces you to jump quickly which helps.

1761
Introduce Yourself / Re: Another noob with 45" vert dreams...
« on: October 22, 2012, 09:19:58 pm »
It kind of just happened. After the knee injury my body just decided it was more comfortable off of two for max height jumps. It took a few weeks but that was mostly me just getting back into the swing of things. I'm kind of weird I think tho, my lr plant and rl plant 2 foot jumps aren't too much different in terms of vert. I think its because I've played bball my entire life so I've just got accustomed to jumping in whatever situation I'm in. For instance friends and teammates claim I still get pretty high (relative to my two foot jumps) off one foot in games. Idk. I definitely feel more stable now on dlrvj but I think thats becuase my p-chain is lacking a little so for testing purposes I still use a rl 2 foot plant and jump.


In my short lifting experience increasing my squat definitely helped the 2car foot jumping. Increaaing that should correlate into good gains for your dlrj's. That and repetition of the jumps.


Chase's vert gains/vert oeriod is crazy. I hope.I can get there one day

1762
Introduce Yourself / Re: Another noob with 45" vert dreams...
« on: October 22, 2012, 07:27:18 pm »
Training seriously as in lifting/sprinting/etc with consistency? Since April of this year so, 5 months. I've always been very active, played ball, ran track, etc in HS. I never lifted though, just ran and jumped a lot but it was effective apparently.

As far as how I've been lifting since April, it's not really patterned after any particular program I just got in the gym and lifted twice a week (usually Monday and Thursday) and did some running once or twice a week as well. the lifts I focused on in particular were/are the squat, squat jump, and depth jumps/box jumps with some lunges sprinkled in. Really basic stuff. I started with a max squat of around 225lbs but was at the 300lb mark in 2-3 weeks by learning the form/getting comfortable. The 360x3 PR came last Monday and I feel like I'm still gaining but I pulled my groin Wednesday sprinting so I'm taking a week or so off. I was following Chase Skinkis (I think thats how you spell his name) and Tyler Ray on youtube and Chase in particular seems to have made some good gains using Tyler's program so I'm going to try it when I start up again. After I use that I'll probably try to structure my own thing based on the lifts/exercise I feel help me the most.

FYI the only 'problem' I had doing my own thing was that while my vert has gone up I am jumping slower it feels like. it's just not as explosive feeling. I think I lost some 'springiness' (lol) during training but I'm making up for it by being stronger. After reading on here I should probably be focusing on maintaining my strength and work on being quicker in my plant/jump.

1763
Introduce Yourself / Another noob with 45" vert dreams...
« on: October 22, 2012, 04:12:16 pm »
Sup all! Been lurking for awhile, figured I'd introduce myself and make it official. 

Current numbers/stats (10/22/12):

Age: 25
Height: 5'10.5" barefoot
Weight: 185lbs dry/morning
BF%: ~13% (average of a few online calculators)
Reach: 7'6"
Current SVJ: 32"
Current RDLVJ: 41"
Current RSLVJ: 37"
Current squat: 360lbs x 3
Diet: pretty clean/balanced. Very few sweets, no sodas, lots of water.
 
A little history....name is Chris and basketball is my main sport, played in HS and walked on in college before dropping out due to a car wreck a few weeks into my freshman year. Used to be a 1 foot jumper until my junior year of HS when I messed up my left MCL and tore some cartilage. Spent a few months on crutches and when I came back my knee wasn't very stable so I became a 2 foot jumper lol! I started lifting/training this year in April as a late New Years resolution and Im hooked. Vert was 27" SVJ/36" RVJ when I started lifting so Ive made some progress. Wasn't following a program just doing my own thing until I
pulled my groin last week so when I come back I'm going to try Project Vertical from Tyler Ray. We'll see what happens.  End goal is a 45" RVJ. So thats me.

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