Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 67992 times)

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fast does lie

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Re: back from graveyard... motivated!
« Reply #45 on: May 23, 2012, 10:11:30 am »
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injury to groin or i have hernia there...

doing upper body work.

shoulder dumbell press: 35 x 10, 40 x 10, 45 x 10

45 degree back extension 25, 20 x 25lb, 18 x 45 lb

seated calf raises: 90 lb x 15, 135 lb x 10

push ups 25 x body weight, 25 x body weight inclined 1 feet
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 #46 on: June 01, 2012, 01:32:15 pm »
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prob not hernia

5/25

lat pull down
dumbell bench
rows
deadlift
no squat b/c of knee groin problem

5/27

same as above

5/30

same as above plus leg curls
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 #47 on: June 10, 2012, 07:33:04 am »
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bulking phase, can't do any explosive/plyos/ pick up games b/c of knee meniscus problems

3-4x a week

shoulder dumbell presses

incline presses

bench

squats

deads

abs

leg curls

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 #48 on: June 17, 2012, 09:30:52 am »
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7/17

Been deadlifting a lot lately, because i have a small tear in meniscus of knees.  Did squat today not ATG like normal, got some good PR's.
 
squat [135 x 10] [155 x 5] [185x 5] [205 x 3] [225 x 3] [235 x 2] [245 x 1] PR[250 x 1, x 3]PR [185 x 1, x 3 ATG]

Not sure how badly this will damage my knees.  But I just said screw it, if my knees fall apart, then so be it.  I am sick of not playing bball or squatting for the last 3 weeks.  I will go and play in my league game tomorrow.

weight: 167lbs, increase of 7-8 since last 3 weeks.
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 #49 on: June 22, 2012, 04:54:50 pm »
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Squat

goblet [12 x 50]
front [12 x bar]
regular [10 x 135] [6 x 185] [5 x 225] [3 x 245] [2 x 255]  :personal-record: [5 x 225]

others

bench 20 x 95, 10 x 135, 10 x 155, 7 x 165

rows

pulls

calf raises
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 #50 on: June 24, 2012, 10:57:28 pm »
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Squat

goblet 12 x 50

regular, 10 x 135, 10 x 185, 3 x 235, 3 x 255, 1 x 260  :personal-record:

Not sure if I should be squatting this high with a torn meniscus in the right knee.

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

Rix

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Re: back from graveyard... motivated!
« Reply #51 on: June 25, 2012, 09:24:51 am »
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Any knee pain when squatting?

fast does lie

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Re: back from graveyard... motivated!
« Reply #52 on: June 25, 2012, 02:36:11 pm »
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nope.  only after bball.
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 #53 on: June 28, 2012, 11:44:31 pm »
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6/28/12

Squat

goblet 55 x 12

135 x 10, 185 x 10, 225 x 5, 245 x 3, 265 x 1

leg curl

45 degree back extension

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 #54 on: July 02, 2012, 05:59:58 am »
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Looks like I will not be able to participate in competitive bball this year.  3 injuries, 2 bad sprains in both thumbs, and problems with my knee (some times feel stiff, not too much pain though, likely a roughed up meniscus)

I have a few questions: should i focus on plyo's or squat.  Also my squat has improved from 200 lbs rm, to 265 lbs rm in the last 2-3 months, is that a great gain, or normal gain, or below avg gain.  I have been getting pretty solid nutrition.  My weight has gone from 170 down to 158 back up to 168.

Vert has been around 24-27 in.  i haven't incorp any type of plyos in my training for fear of hurting knee further, will get it checked out when i get insurance.

body fat has never really fallen below 17% or peaked over 25%.
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

Mutumbo000

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Re: back from graveyard... motivated!
« Reply #55 on: July 02, 2012, 06:54:18 am »
-1
How much has your vert improved from when you were squatting 200 to 265? Say you gained 3 inches you could probably gain another 3 inches on your vert just by improving your squat up to 315 while ideally staying around the same bodyweight you are now and recomping your body (you got too much fat). 265 squat is weak so plyos probably aren't gonna do much for you since you don't have much power to work with. That's my 2 cents.
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fast does lie

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Re: back from graveyard... motivated!
« Reply #56 on: July 02, 2012, 08:27:07 am »
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That's interesting that 265 isn't enough for plyos.  Also, I didn't really gain 3 in vert, 24-27 meant my vertical always fluctuated.

7/02/12

squat

goblet 12 x 55

regular 10 x 135, 10x 155, 5 x 185, 5x 225

leg curls

should press
« Last Edit: July 02, 2012, 08:35:29 am 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 #57 on: July 04, 2012, 03:42:03 am »
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7/3

squat

goblet 10 x 55

regular, 5x 135, 5 x 155, 5x 185, 2 x 225

deadlift, 5 x 135, 5x 155, 2 x 185, 2 x 205, 2 x 225, 1 x 245  :personal-record:
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 #58 on: July 05, 2012, 04:50:45 pm »
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7/5

first time on bball court month, warm up shooting 45 min.

deadlift 5x 135, 3 x 185, 2 x 205, 2 x 225, 2 x 245

squat 7 x 135, 5 x 185, 3 x 225, 1 x 265, 1 x 285 pinned



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: pinned at 285, pr was 265 x 2
« Reply #59 on: July 08, 2012, 09:45:13 am »
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7/8

squat

10x 135, 5 x 185, 3 x 225, 2 x 255, 2 x 275 pinned

deadlift

10 x 135, 5 x 185, 3 x 235 x 2
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