31
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 08, 2021, 06:21:35 am »REST DAY
Sore quads🙄
Vert test tom 🙏
Nice. Get after it mate!
Thank you sir coges🙏🤙cheers mate🍻
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32
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 08, 2021, 01:40:59 am »
REST DAY
Sore quads🙄
Vert test tom 🙏
Sore quads🙄
Vert test tom 🙏
33
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 07, 2021, 03:39:22 am »
Wednesday
Morning dunk/vert
For 1 and half hour cant dunk 10 ft mini ball my vert jumped is low but always touch the rim
Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x2
280lbs+bar 1x2
280lbs+bar 1x3
300lbs+bar 1x2
250lbs+bar 1x5
250lbs+bar 1x3
250lbs+bar 1x3
Patrick Step Up
Bar 1x10 ea leg
100lbs+bar 3x10 ea leg
SL Calf Raise
30lbs 3x10 ea leg
Wall Tibs
3x12-15
Morning dunk/vert
For 1 and half hour cant dunk 10 ft mini ball my vert jumped is low but always touch the rim
Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x2
280lbs+bar 1x2
280lbs+bar 1x3
300lbs+bar 1x2
250lbs+bar 1x5
250lbs+bar 1x3
250lbs+bar 1x3
Patrick Step Up
Bar 1x10 ea leg
100lbs+bar 3x10 ea leg
SL Calf Raise
30lbs 3x10 ea leg
Wall Tibs
3x12-15
34
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 05, 2021, 10:02:28 pm »
Tuesday
Upper Body
Muscle Up x 1
Pull Up
BW 3x6
Suspension Inverted Pull Up
BW 3x10
Pec Fly Machine
100lbs 1x12
110lbs 1x12
120lbs 1x10
Dips
BW 3x10
Upper Body
Muscle Up x 1
Pull Up
BW 3x6
Suspension Inverted Pull Up
BW 3x10
Pec Fly Machine
100lbs 1x12
110lbs 1x12
120lbs 1x10
Dips
BW 3x10
35
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 04, 2021, 10:42:14 pm »
Monday
Warmup
Skip Rope
Depth Jumps
Session:Power
Elevated Box Squat
With shoes on
100lbs+bar 1x3
200lbs+bar 1x3
300lbs+bar(failed) with belt
250lbs+bar 1x1
280lbs+bar 1x1 with belt
Working sets
300lbs+bar 1x3 barefoot with belt and knee pads
300lbs+bar 1x2 barefoot with belt and knee pads
Power Clean form sucks
30lbs+bar 3x3
50lbs+bar 3x3
Warmup
Skip Rope
Depth Jumps
Session:Power
Elevated Box Squat
With shoes on
100lbs+bar 1x3
200lbs+bar 1x3
300lbs+bar(failed) with belt
250lbs+bar 1x1
280lbs+bar 1x1 with belt
Working sets
300lbs+bar 1x3 barefoot with belt and knee pads
300lbs+bar 1x2 barefoot with belt and knee pads
Power Clean form sucks
30lbs+bar 3x3
50lbs+bar 3x3
36
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 03, 2021, 09:28:44 am »
Saturday
Homeworkout
Push up
3x10
Dips
3x10
DB shoulder press
15lbs ea 5x15-20
Homeworkout
Push up
3x10
Dips
3x10
DB shoulder press
15lbs ea 5x15-20
37
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 02, 2021, 05:29:31 am »
Friday
Morning jump
Failed to dunk standard ball 10 ft. My jump is low when no arm swing.
After Lunch Session:Intensity
RDL
Bar 1x 10
50lbs 1x 10
70lbs 5x10
Standing GM
Bar 1x10
50lbs 1x10
70 4x10
50lbs 1x10
Then im practicing snatch Lol my form sucks and awkward haha
Stretching
Morning jump
Failed to dunk standard ball 10 ft. My jump is low when no arm swing.
After Lunch Session:Intensity
RDL
Bar 1x 10
50lbs 1x 10
70lbs 5x10
Standing GM
Bar 1x10
50lbs 1x10
70 4x10
50lbs 1x10
Then im practicing snatch Lol my form sucks and awkward haha
Stretching
38
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 01, 2021, 04:36:44 am »
REST DAY
Gonna reserve my energy for tomorrow dunk session
Gonna reserve my energy for tomorrow dunk session
39
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 31, 2021, 05:00:32 am »Just a terminology correction, this is actually a 1 step approach, i could even say it is something between 1-step and drop-step.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here.
Yes i agreed sir. Thank you for the correction sir vag 🍻 cheers 😉
I like reading members journals here. Very inspiring and gives me Motivation.🥰
40
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 30, 2021, 10:38:34 pm »
Wednesday
Morning Vert/Dunk Test
3 Step Approach
10 ft yeah!! I made it dunk with small ball. Last week i dunked with tennis ball. Now with this ball. Trust the progress
<a href="http://www.youtube.com/watch?v=srzKgWJZXaM" target="_blank">http://www.youtube.com/watch?v=srzKgWJZXaM</a>
3 Step Approach
I didnt record the first touch 10'5" vertec.. in the video i did touch 10'4" vertec but still good progress
<a href="http://www.youtube.com/watch?v=NuJqbCzIRBE" target="_blank">http://www.youtube.com/watch?v=NuJqbCzIRBE</a>
Session:Power
Elevated Box Squat Pin 9
Bar 1x10 warm-up
100lbs+Bar 1x2
200lbs+bar 1x3
250lbs+bar 1x1
280lbs+bar 1x2
MSEM Good Breathing and Bracing
300lbs+bar 1x1,1,1
<a href="http://www.youtube.com/watch?v=dKCAozmrKX4" target="_blank">http://www.youtube.com/watch?v=dKCAozmrKX4</a>
Unilateral Exercises
Patrick Step Up
Bar 1x10 ea
100lbs+bar 3x10 ea
Single Leg Calf Raise
30lbs 3x10 ea
Wall Tibs Raise
3x12
GOOD SESSION♥️
Morning Vert/Dunk Test
3 Step Approach
10 ft yeah!! I made it dunk with small ball. Last week i dunked with tennis ball. Now with this ball. Trust the progress
3 Step Approach
I didnt record the first touch 10'5" vertec.. in the video i did touch 10'4" vertec but still good progress
Session:Power
Elevated Box Squat Pin 9
Bar 1x10 warm-up
100lbs+Bar 1x2
200lbs+bar 1x3
250lbs+bar 1x1
280lbs+bar 1x2
MSEM Good Breathing and Bracing
300lbs+bar 1x1,1,1
Unilateral Exercises
Patrick Step Up
Bar 1x10 ea
100lbs+bar 3x10 ea
Single Leg Calf Raise
30lbs 3x10 ea
Wall Tibs Raise
3x12
GOOD SESSION♥️
41
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 30, 2021, 12:30:41 am »
Sneak out shhh
My friend gym is closed but i still go there shhh
Lockdown Session
Upper Body Superset
<a href="http://www.youtube.com/watch?v=Gn3QGbKpDWU" target="_blank">http://www.youtube.com/watch?v=Gn3QGbKpDWU</a>
My friend gym is closed but i still go there shhh
Lockdown Session
Upper Body Superset
42
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 28, 2021, 09:30:10 pm »
It's lockdown here in the philippines 
So today i made improvised vertec
10 ft rim height. Vertec over the rim lets do it.
<a href="http://www.youtube.com/watch?v=mxWADci4dLk" target="_blank">http://www.youtube.com/watch?v=mxWADci4dLk</a>
So today i made improvised vertec
10 ft rim height. Vertec over the rim lets do it.
43
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 27, 2021, 02:48:17 am »
Saturday
Chest,Shoulder,Triceps
Bench Press
Bar 1x10
100lbs+bar 2x8
100lbs+bar 1x5
Inclined Dumbbell Press
40lbs 3x10
Superset
Machine Pec Fly
100lbs 3x10
Dumbbell Pull Over
40 3x10
Straight Bar Dip
1x10
1x8
1x5
Triceps Push Down
80lbs 2x10
70lbs 1x10
Dumbbell Shoulder Press
20lbs 1x20
25 1x10
30 1x10
Standing Overhead Press
Bar 2x20
Lateral Raise
15lbs 5x12
Chest,Shoulder,Triceps
Bench Press
Bar 1x10
100lbs+bar 2x8
100lbs+bar 1x5
Inclined Dumbbell Press
40lbs 3x10
Superset
Machine Pec Fly
100lbs 3x10
Dumbbell Pull Over
40 3x10
Straight Bar Dip
1x10
1x8
1x5
Triceps Push Down
80lbs 2x10
70lbs 1x10
Dumbbell Shoulder Press
20lbs 1x20
25 1x10
30 1x10
Standing Overhead Press
Bar 2x20
Lateral Raise
15lbs 5x12
44
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 26, 2021, 03:10:20 am »
Friday
Hamstring & Lowerback
Romanian Deadlift
Barx10 warmup
50lbs 5x10 working sets
Standing Good Morning
Barx10 warmup
30lbsx2
50lbsx1
Hamstring & Lowerback
Romanian Deadlift
Barx10 warmup
50lbs 5x10 working sets
Standing Good Morning
Barx10 warmup
30lbsx2
50lbsx1
45
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 24, 2021, 09:53:17 pm »
Thursday
Upper Body Session
Back and Biceps
Muscle Up x 1 + 6 High Pull Up
Muscle Up x 1 + 6 High Pull Up
Muscle Up x 1 + 6 High Pull Up
Lateral Pull Down
100lbs 3x5
70lbs 3x10
Suspencion Inverted Pull Up
Bodyweight 3x10
<a href="http://www.youtube.com/watch?v=A2A60Zy67nM" target="_blank">http://www.youtube.com/watch?v=A2A60Zy67nM</a>
Bent Over Row (Machine For Chest) 🤙
60lbs 3x10
50lbs 1x10
<a href="http://www.youtube.com/watch?v=FrwhDrR_sv4" target="_blank">http://www.youtube.com/watch?v=FrwhDrR_sv4</a>
Chin Up
3x6
EZ Bar Curl
40Lbs 2x10 Fatigue
Upper Body Session
Back and Biceps
Muscle Up x 1 + 6 High Pull Up
Muscle Up x 1 + 6 High Pull Up
Muscle Up x 1 + 6 High Pull Up
Lateral Pull Down
100lbs 3x5
70lbs 3x10
Suspencion Inverted Pull Up
Bodyweight 3x10
Bent Over Row (Machine For Chest) 🤙
60lbs 3x10
50lbs 1x10
Chin Up
3x6
EZ Bar Curl
40Lbs 2x10 Fatigue