Author Topic: Be  (Read 4080 times)

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creativelyric

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Be
« on: January 09, 2013, 11:25:45 am »
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Think my journal got moved or deleted, but that's fine. New journal for a new year.

Hope y'all have been doing well. Stuff's been decent for me and I believe this year's gonna be pretty incredible.

Did a training block based on that Just Fly program released through email a couple months ago. Lots of jump volume throughout the week but it's brought my jump back up. My speed's definitely improved. Also been eating a ton. Lots of white rice and food in general. I've bulked up some, maybe around 10 lBs, but I'm superior athletically overall compared to before.

I got tryouts for De La Salle (D1 here in the Philippines) through a contact with a scout, so I think I have a good chance of making it. I'll keep y'all updated. On that note, how's bedouindunker? That dude ever get back on it? /shrug

I'll list my stats for this year.

Height: 6'0 in shoes
Reach: 92"
Weight: 170 lbs.
Double leg vert: 37"
Single leg vert: 33"

Goals are to pop off a sixty pound weighted atg pistol for 3 x 6. Think I'd be happy with that. Oh, and make it on a D1 team. I'm real focused this year, and I'll see it pay dividends.

creativelyric

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Re: Be
« Reply #1 on: January 10, 2013, 09:55:04 am »
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Tryouts were all conditioning.

Had a longer post than this planned but long story short, scrimmages and real tryouts are in March, so I got eight weeks to improve.

120 lb weighted one leg squat (3 sets of 4)
- Right leg is still lagging behind. Hopefully I can rectify that this year.

entropy

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Re: Be
« Reply #2 on: January 11, 2013, 11:09:26 am »
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WB was wondering where you went. I notice you use a lot of single limb training, am looking to get into it as well, have been toying with BSS and single leg leg press but was considering trying pistols. I'm no where close to doing one yet but how did you go about progressing to them initially?
Goals: Cutting to 6-8% bodyfat

creativelyric

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Re: Be
« Reply #3 on: January 12, 2013, 02:57:13 am »
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WB was wondering where you went. I notice you use a lot of single limb training, am looking to get into it as well, have been toying with BSS and single leg leg press but was considering trying pistols. I'm no where close to doing one yet but how did you go about progressing to them initially?

Thanks for the w/b, bro. Tbh these updates will be temporary (using my cousin's iphone to update, haha). I'll still keep working, though, and will update when I can.

I do in fact use unilateral exercises a lot, though it's really because those're the only exercises that challenge me with the weights that I have in the house.

I'm not really sure how I progressed into doing pistols... I just tried them one day and was able to do them. I think I have an advantage over you in that my limbs are shorter than yours and have a shorter ROM to go through.

Probably the best thing would be to start while holding onto something for balance, or maybe doing single leg squats off a low box with some light weights and then gradually reducing the height until you don't need to sit back anymore.

See how it goes for you though, because pistol squats are a bit of a touchy exercise; I had to learn through trial and error since there's not too much info about it on the net beyond the basics. For example, I had some really horrible lateral knee pain for a week or two ehen I switched exclusively to pistols (could barely stand up on my left leg) before I figured out it was my stance. I was pointing my toes out and my IT band couldnt handle all the stress, which therefore hit the sides of my knee. Kept the foot dead ahead and the pain went away, lol.

Also really focus on strengthening your hamstrings. You'll need your knees protected if you decide to do pistols for sets. Hope this wasn't too longwinded, lol.

Yesterday
22.5 lb atg pistol squat
left: 6, 5, 3
right: 4, 2, failed

Natural GHR (1 set of 5)
2.5 lb weighted natural GHR (1 set of 3)

Notes: I nailed 20 lbs for 3 sets of 6 last Tuesday, so decided to increase the weight. I did the sets after four straight games of pickup, so I dunno if the numbers were overly affected. Let's see how it goes next week. 
« Last Edit: January 12, 2013, 03:00:25 am by creativelyric »

creativelyric

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Re: Be
« Reply #4 on: February 09, 2013, 08:22:26 am »
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Moved up to 25 lbs on the pistol squat.

My workouts are M/W/F right now.

M/F are around 5-10 dunk attempts and around 15-20 maximal effort two leg jumps, plus three sets of 40 yd sprints. Pistol squats and natural 5 lb. weighted GHR after.

Wednesday is some light dunking around for a couple and a single box squat for two or three sets for a low rep. Around 125 lbs right now I think.

All of this dunk attempting got me to realize why NBA players wear finger straps, hah. Kinda hard on the skin, especially if the rim has an edge. P:

Oh, I attempted dunking after around three five on five games last Monday and I dunno why, but it felt like a definite PR. This was after sprints, ME jumps, pistol squats, and natural GHR, too. Maybe that's the key? To jump/sprint after lifting? Not sure. Whatever it was, I had some hangtime that felt different than usual. Dunked on a standard rim, or at least, I almost did. It rimmed out, lol. A lot of these attempts rim out. Guess what I have to do is jump higher. 40 inches flat oughta do it.

On another note, I'm wondering where I'd be right now training wise if I had access to a squat rack and 200 g of protein every day. I got myself up to a 37-38" vert on maybe 50 g of protein a day, if that, and nothing but unilateral exercises with sandbags and 30 pounds of weight plates.

Just gotta keep on plugging until I can get myself to a situation where I have a squat rack and have the means to buy whey.
« Last Edit: February 09, 2013, 08:27:02 am by creativelyric »

Raptor

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Re: Be
« Reply #5 on: February 09, 2013, 08:54:17 am »
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You might be quad dominant and after you do posterior chain dominant exercises your recruitment of the PC becomes better and, with some rest, you can jump better. I mean that would be the logical thing to think.

creativelyric

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Re: Be
« Reply #6 on: February 15, 2013, 12:08:49 am »
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That might be it.

Did some sprints and atg pistol squats earlier in the week despite a cold. Felt really, really slow, haha. Dunno why. Maybe because I cut the frequency of my one leg squats to once a week? /shrug

Jumps, sprints, and maybe some depth jumps later. Might try weights beforehand and see what happens.

creativelyric

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Re: Be
« Reply #7 on: May 02, 2013, 04:54:11 am »
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Numbers haven't been moving up and had actually been sliding, and I finally figured that the single leg half squats have, with proper form, been frying my CNS. Removed them from my workouts and my pistol squat numbers are again moving up.

Stretching a lot more than usual, and I feel like I've been moving better. VJ has dropped a few inches - I'd say it's at like 35" or so right now - but I'm jumping M/W/F along with pistol squatting M/F and it feels like it's coming back pretty fast. I was close to landing a dunk yesterday, not cleanly, but I figure maybe two more weeks of jumping and I'll be back to where I was before.

Speed is good. Played against a couple of varsity players yesterday and stood out against them, though tbh they played for a scrub college team, so y'know how that is, haha.

I've added upper body workouts again, though all I'm doing is really weighted chinups. I started at five pounds and I'm moving up slowly at 2.5 increments per week or so, or as long as I can bang out 3x6 cleanly. I feel the effect with dribbling and rebounding; getting more air with standing jumps and more power when driving. I've decided not to do anything for the chest since I don't think it's too important for ball.

Tryouts hopefully coming up.

creativelyric

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Re: Be
« Reply #8 on: September 06, 2013, 12:30:37 am »
+2
Been a long time since I posted, dunno where to start.

First off, I slacked off on my plyos, definitely. I'm still at around 34" without having any jump training at all. I've just started to get back into pistols.

I've been hanging out with a 6'6" dude that plays in leagues around here for money (not quite professional, but he is getting paid to ball, so...) and he has a lot of contacts here in the Philippines. He's basically played across the entire country. I go with him to practices and stuff and I get to scrimmage with ex-PBA players and college players, so definitely legit stuff. It's been good. He's also offered to get me tried out with a PBA team, but I know I'm not anywhere near ready.

Coaches have been recruiting me to their colleges but I'unno which one to go to. I could go to a big college and get moved down to the reserve team instead of getting playing time or I can play instantly on a D2 team. The problem is money. I 'on't have it right now. Real life is forcing me to get a job and while I can still train, I definitely won't have the time to be a working student AND still be on the varsity practicing nearly everyday.

I've really started hitting the upper again, since these guys are gigantic and I can't just coast like I want to, haha. I've PRed by getting 11 straight pullups. Awyeah. Not a big deal, but considering that my pulling strength with my upper body was never really that great, I feel like it's not that bad. I want 20 straight soon. I could care less about my arms; the biceps'll get hit anyway by the pullups and my tris by weighted pushups. The only thing I oughta take care of is my shoulders. If only I had a dumbbell setup that's heavy enough to challenge my shoulders...

Anyway, I've been blessed this year. Hopefully more money, health, and success comes my way.

I'll post when I can.
« Last Edit: September 06, 2013, 12:34:03 am by creativelyric »

LBSS

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Re: Be
« Reply #9 on: September 06, 2013, 11:59:55 am »
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<a href="http://www.youtube.com/watch?v=hJwAkpfcEj4" target="_blank">http://www.youtube.com/watch?v=hJwAkpfcEj4</a>
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag