Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 43797 times)

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fast does lie

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Re: back from graveyard... motivated!
« Reply #15 on: April 16, 2012, 02:39:59 am »
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Rotate your feet externally.

i see, but then that would make my knees a bit inward, since i think i have a lil bit of pronated knees perhaps bc i used to play bball 5 days a week while being heavily overweight.

More importantly, you need to shove your knees out.  Not necessarily pointing your toes out, although many people prefer squatting that way, because it cues the knees out. 

With the knee pain you have though, I probably wouldn't go with the toes out unless you have good control of you hips.

Try doing some light goblet squats in your warm up.  I've never done squats on a machine like that, but you could probably replace that with heavy goblet squats.

<a href="http://www.youtube.com/watch?v=PKmrXTx6jZs" target="_blank">http://www.youtube.com/watch?v=PKmrXTx6jZs</a>

These will definitely help your depth, as they're much easier to get depth on than even bodyweight squats.  Ben Bruno is using a pretty wide stance here, no need to use one this wide, just go with what you're comfortable with.


Then work your way up to front squats, and then overhead squats.

So basically slowly work your way from:

Goblet -> Front -> Overhead

Give that a shot, with some foam rolling/stretching.  You'll hit good depth in no time.

Is he purposely placing his heels over the mat?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #16 on: April 16, 2012, 09:35:05 am »
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4/16

notes- ankle sprained on 4/14 from bball.  minor, but seems to be a little bit of minor pain on heel but ankle is just a little tender.

Tried playing full court ball for 20 min, had to quit b/c heel discomfort on sprained ankle, but ankle itself felt no discomfort.

Squat [65 x 15] [95 x 10] [135 x 10] [155 x 7 x 2] [175 x 5]

Deadlift [95 x 10 x 2] [135 x 10 x 2]

weight - 158



33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: back from graveyard... motivated!
« Reply #17 on: April 16, 2012, 10:09:59 am »
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Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

fast does lie

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Re: back from graveyard... motivated!
« Reply #18 on: April 16, 2012, 06:03:28 pm »
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4/16 afternoon session

Free motion machine squat [140 x 10] [180 x 7] [240 x 2] [280 x 2]

Rows [90 x 10] [105 x 10] [120 x 8]

Leg curls single leg [30 x 10] [50 x 10] [40 x 10]

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Daballa100

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Re: back from graveyard... motivated!
« Reply #19 on: April 16, 2012, 09:08:14 pm »
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Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.

Yup, helps if you don't have olympic lifting shoes, or any good shoes with a heel.

fast does lie

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Re: back from graveyard... motivated!
« Reply #20 on: April 17, 2012, 09:57:41 am »
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4/17 5:30 AM

20 min warm up - sauna and stretch

Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min

weight- 157 lbs

*wrist started to get very sore from medicine ball drills.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: back from graveyard... motivated!
« Reply #21 on: April 17, 2012, 10:25:49 am »
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4/17 5:30 AM

20 min warm up - sauna and stretch


Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min


weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

fast does lie

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Re: back from graveyard... motivated!
« Reply #22 on: April 17, 2012, 11:16:49 am »
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4/17 5:30 AM

20 min warm up - sauna and stretch


Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min


weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.

next best thing to HGH and steroids, and natural!
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from the graveyard... any help would be greatly appreciated
« Reply #23 on: April 19, 2012, 04:49:03 am »
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Here some of my advice if you want it:

That 7 months may have actually done good for you, because it seems like your vert numbers haven't really dropped.  That said, you still took 7 months off, so I would work slowly back in.

1) Keep playing basketball, but definitely cut down the volume, because you'll be playing more and more as the season/tryouts get closer.  You don't want to peak in the middle of your training.

2)  Do more GPP work.  I don't know the specifics of your jumper's knee, but if 7 months of rest didn't do anything for it, you should definitely do more GPP.  That means for the first 2 months now, your warm-ups should be longer, including lots of lunges, squats, Cossack squats, glute activation work, etc.  You should also try to get some extra GPP work in on days you don't workout.

3)  More posterior chain work.  This means when you squat, go FULL, calves touching hamstrings.  I know that seems counter-intuitive to your jumper's knee, but going full will get way more hamstring activation.  If you find that your knees go too far past your toes(not necessarily a bad thing, but can aggravate bad knees) then try pushing your knees out to the sides when you squat.  This is kind of like Mark Rippetoe's squat style, but I would still keep a high bar position.

Ditto on GHRs and other PC exercises like Romanian deadlifts.

4)  Ease into training with a linear periodization type of  method.  That is, go for lighter weight higher reps now, and then get progressively heavier as the season approaches.  This will be ideal if you're doing more GPP in the beginning.

5)  MORE soft tissue work/stretching.  Like what creativelyric said, IT band/TFL are very important.  Basketball is a game where you almost never exceed 90 degrees of hip flexion.  This means that your psoas major is almost never used for hip flexion, and muscles that are supposed to be used as synergists in hip flexion have to pick up the slack.  That would be your stuff like TFL, Illiacus, etc.  They will get tight as hell from the work.  I would go further than just a foam roller, and use a lacrosse ball or other harder massaging implements.  Go to mobilitywod.com they have some good ideas on this kind of stuff.

Don't ignore your quads either, rectus femoris stretching plus massaging for the quads goes a long way.  Work on your calves/achilles tendon too if you wear high tops.



What is your reasoning for going heavier progressively as the season approaches?

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #24 on: April 20, 2012, 09:45:13 am »
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4/20 5 AM

*Sleep schedule has been messed up all year.  I been sleeping 8-9 hours/day, but in 2-3 hour shifts. sometimes i would sleep 12 hours to make up for lost sleep, just messed up schedule.  unable to sleep in consistency.

Squat [15 x 95] [6 x 135] [5 x 155] [5 x 185]  :personal-record: [2 x 205]  :personal-record: (probably could have done 2 more but back was a bit aching and i felt the weight starting to shift from heel to toe a little bit)

Free motion machine squat [5 x 140] [2 x 240] [2 x 280] [1 x 300] pinned at [1 x 340]

Single leg curls [10 x 30] [10 x 50] [5 x 65] (failure to go heavier)

Maybe it is time to get ambien or something. 

Didn't go to spa/jacuzzi, way too freakin dirty with the murky waters, probably going to go on monday when they cchange water/disinfectants.

weight- 157 lbs  :personal-record: for the last several years.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #25 on: April 22, 2012, 06:49:10 pm »
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4/22 7 AM

warm up of shooting around 30 min

Deadlift [10 x 95] [5 x 135] [4 x 135] [5 x 155 x 2] [3 x 175] :personal-record:

seated calf raises [15 x 70] [10 x 90] [8 x 115] [5 x 140]  :personal-record:

Free motion dual cable



I set this machine to where I would hold on to it as resistance as i squat jumped.  Not sure if it is effective that way.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #26 on: April 24, 2012, 09:07:25 pm »
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4/23 3 PM

Have a rib injury (cartilage inflammation) where I can't bench press or lie on back and put weight on arms.
I've been wanting to do some upper body, haven't done it for a entire month.

Dips [7 x 60lb x 3] [7 x bodyweight]

Seated machine press [10 x 90] [8 x 110]

seated fly [10 x 85] [10 x 100] [5 x 115]

hammer curls [10 x 25] [5 x 30] arms are pretty weak, barely managed

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #27 on: April 25, 2012, 11:33:17 pm »
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4/25 9 pm

Squat [10 x 95] [6 x 135] [5 x 155] [2 x 185] [2 x 205] [1 x 225]  :personal-record:

*Did the squats in about 25-30 min.  The 205 and 225, not sure if I went to 90 degree.  Maybe 3/4 down.  Also maybe stance is too wide, which is why knees are a little bit aching right now.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #28 on: April 26, 2012, 04:51:28 pm »
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4/26 10:30 AM

Warmup and 45° back extension x 20

Deadlift [10 x 95] [5 x 135 x 2] [5 x 155]

elevated push ups [25 x 2] , [25 x 1] inclined about 1 feet.

*Muscle top of left knee is sore/aching due to squatting last night.  Probably b/c used too much knee instead of back, and/or bad posture.

weight - 161 lbs (gained about 3-4 lbs from over 3-4 days)

Diet log for past few days

4/23

Chipotle burrito bowl, extra everything
full Red baron pizza (1400 calories)
cereal, milk, granola bars, salmon 6oz, 2 eggs, 2 whey shakes.

4/24

3 plates of chinese food! plus fried eggrolls, crab ragoon.
spaghetti dinner
oranges, whey protein for breakfast

4/25

Left over chinese food, 1 big plate
2 subway sandwich foot long chicken everything on it and the other was ham everything on it
whey shake, chocalate bar, tuna sandwich mid size

Today-
seafood buffet - there is this super awesome place next to gym, costs 6.99 for lunch plus tip !!!!
4 plates of different stuff and desert

dinner banana, oatmeal, granola bar.

No wonder i gained about 3-4 lbs in last 3-4 days, I ate over 14000 calories
« Last Edit: April 26, 2012, 10:35:50 pm by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #29 on: April 29, 2012, 10:13:29 pm »
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4/29 7pm

*not sure why top of left knee aches after squating.  But i've never really squatted this much in my life. I think my left knee gets ache if my knees go past toes during low squats.  I know i've been going lower than 90 degrees, so could that be why?

Warmup - goblet squats [15 x 40]

Squat [10 x 95] [5 x 135 x 2] [5 x 185] [5 x 155] [1 x 225] (tried using a lot of back and less knees and could not go all the way down unless i used knee power)

seated calf raises [3 sets of 90 - 135 lb]

« Last Edit: April 29, 2012, 11:09:35 pm by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB