Author Topic: Chris' training journal  (Read 83247 times)

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ChrisM

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Re: Chris' training journal
« Reply #1410 on: November 17, 2018, 08:30:13 pm »
+1
10 game season plus a playoff. 10 teams. 2 bye weeks iirc. Yeah we play college rules so 2 20 min halves. I showed up about 3 mins before tip off due to work so i choose to warmup vs start. Came in around the 15 min mark and played those 15 and all the second. A couple guys were asking if I needed a break in the second and it took a few that had played with me to say "no no no, he's just getting loose" lol! IDK why but I'm definitely stronger/faster/etc at the end of games than the beginning. Im leaning toward I'm just getting older and it takes a while for my tendons and ligaments to loosen up and get warm.


Did some chest and shoulders tonight. 190.2 lbs BW. DB ohp with the 65s 3x8. Hit some flat bench for 225 8-10 reps for a few sets. Accessory work and a lot of core. Finished with a few BW lunges and some penultimate step SL work. Took a short clip on my phone of that to compare L vs R legs and will post shortly! For now... Food. 😂
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ChrisM

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Re: Chris' training journal
« Reply #1411 on: November 17, 2018, 10:44:31 pm »
+3
Tada. Trying to keep knee bend minimal but that's hard off just one step. Oh well.

<a href="http://www.youtube.com/watch?v=LQL47X7iwQ8" target="_blank">http://www.youtube.com/watch?v=LQL47X7iwQ8</a>
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adarqui

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Re: Chris' training journal
« Reply #1412 on: November 17, 2018, 10:50:51 pm »
0
10 game season plus a playoff. 10 teams. 2 bye weeks iirc. Yeah we play college rules so 2 20 min halves. I showed up about 3 mins before tip off due to work so i choose to warmup vs start. Came in around the 15 min mark and played those 15 and all the second. A couple guys were asking if I needed a break in the second and it took a few that had played with me to say "no no no, he's just getting loose" lol! IDK why but I'm definitely stronger/faster/etc at the end of games than the beginning. Im leaning toward I'm just getting older and it takes a while for my tendons and ligaments to loosen up and get warm.

10 games + playoffs, nice.

takes me a while to warmup too.. but, it's always taken me a while to warmup. lol.

Quote
Did some chest and shoulders tonight. 190.2 lbs BW. DB ohp with the 65s 3x8. Hit some flat bench for 225 8-10 reps for a few sets. Accessory work and a lot of core. Finished with a few BW lunges and some penultimate step SL work. Took a short clip on my phone of that to compare L vs R legs and will post shortly! For now... Food. 😂

Tada. Trying to keep knee bend minimal but that's hard off just one step. Oh well.

<a href="http://www.youtube.com/watch?v=LQL47X7iwQ8" target="_blank">http://www.youtube.com/watch?v=LQL47X7iwQ8</a>

nice. L looked very strong.

ChrisM

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Re: Chris' training journal
« Reply #1413 on: November 19, 2018, 04:55:35 am »
+1
And of course. Back went out tonight on set 2of 435 doubles. Weird. Warmups felt absolutely explosive. Top single of 475 FLEW up. First set went easy and the second FELT easy but I felt it pop and just dropped it. Fuck my life. No more lifting this week, will try again next Sunday if I recover well. May drop all squat and deadlift for a month and focus on explosive accessory work. Sounds fun in season.

Otherwise interesting night for all the wrong reasons lol

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adarqui

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Re: Chris' training journal
« Reply #1414 on: November 25, 2018, 11:07:32 pm »
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And of course. Back went out tonight on set 2of 435 doubles. Weird. Warmups felt absolutely explosive. Top single of 475 FLEW up. First set went easy and the second FELT easy but I felt it pop and just dropped it. Fuck my life. No more lifting this week, will try again next Sunday if I recover well. May drop all squat and deadlift for a month and focus on explosive accessory work. Sounds fun in season.

Otherwise interesting night for all the wrong reasons lol

damn that's not good. how's the back doing? what u mean by "went out"? that's usually a bad thing.

hope it's nothing :/

ChrisM

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Re: Chris' training journal
« Reply #1415 on: November 27, 2018, 11:29:48 pm »
+1
It's mildy difficult to explain...but...here goes 😂🤷‍♂️

I never had an issue until I got hit by a drunk driver one night. I was sore but, having been in a, ahem, few wrecks before I figured it was normal. Well it wasn't. Something happened to my right side spinal erectors. It first happened a few months after the wreck. Warmup deadlift. It "popped". Like I can feel it and HEAR it in my head. And it's like I pull it? There's like a golf ball sized tight spot there. Severity just depends on my stupidity afterward and how bad the initial pop was. I've seen a PT and he said it acts like I "threw" my back out (ie slipped disc or something) but it's not centered spinally? It's definitely an erector issue and so far only that right side. The few times it's been worse than average acupuncture and dry needling has seriously relieved it which points towards a muscular issue? It's weird lol!

That said this one wasn't too bad. It's mildly tight today but no soreness or pain. I managed some light jumps and DB lunges and RDLs (light) last night and woke up with no discernable issues. The week off definitely helped tho. I felt "weak" but my legs felt so light. Very "quick" in warmups just lacking some oomph. I think this is what it feels like to be fully recovered CNS/muscular wise 😂
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ChrisM

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Re: Chris' training journal
« Reply #1416 on: November 27, 2018, 11:32:27 pm »
+1
That said Im going to skip heavy back/front squats and deadlifts for the month of December and hit some lunge variations and maybe some SL DB BSS or possibly RDL and see how I respond. Should keep me fresher and allow my body to fully recover from spinal stressors I put on it weekly. Worst case my max lifts go down some. Best case I become more balanced unilaterally and hopefully that shows in some speed and explosive movements
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adarqui

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Re: Chris' training journal
« Reply #1417 on: November 27, 2018, 11:37:50 pm »
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It's mildy difficult to explain...but...here goes 😂🤷‍♂️

I never had an issue until I got hit by a drunk driver one night. I was sore but, having been in a, ahem, few wrecks before I figured it was normal. Well it wasn't. Something happened to my right side spinal erectors. It first happened a few months after the wreck. Warmup deadlift. It "popped". Like I can feel it and HEAR it in my head. And it's like I pull it? There's like a golf ball sized tight spot there. Severity just depends on my stupidity afterward and how bad the initial pop was. I've seen a PT and he said it acts like I "threw" my back out (ie slipped disc or something) but it's not centered spinally? It's definitely an erector issue and so far only that right side. The few times it's been worse than average acupuncture and dry needling has seriously relieved it which points towards a muscular issue? It's weird lol!

That said this one wasn't too bad. It's mildly tight today but no soreness or pain. I managed some light jumps and DB lunges and RDLs (light) last night and woke up with no discernable issues. The week off definitely helped tho. I felt "weak" but my legs felt so light. Very "quick" in warmups just lacking some oomph. I think this is what it feels like to be fully recovered CNS/muscular wise 😂

eeeek damn.

sounds like you can do alot with it tho, so that's a good sign, especially if you can jump high (and land) without tweaking it. so i like the idea below. just avoid flaring it up for a long time, strengthen in different ways.

That said Im going to skip heavy back/front squats and deadlifts for the month of December and hit some lunge variations and maybe some SL DB BSS or possibly RDL and see how I respond. Should keep me fresher and allow my body to fully recover from spinal stressors I put on it weekly. Worst case my max lifts go down some. Best case I become more balanced unilaterally and hopefully that shows in some speed and explosive movements

^^ good idea.

also, max lifts while "worrying" about an issue like that aren't really max anyway.

ChrisM

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Re: Chris' training journal
« Reply #1418 on: December 01, 2018, 02:33:28 pm »
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Thursday BW is/was down to 188.4 lbs. (Ate like crap the day after leg day because of a extra long work day lol).

Warmups felt great. Jumps feel better even tho back was probably only 90%.

3x12 lunges SS with SL RDLs. Not heavy yet, 40lb DB on lunges, 25s on the RDLs. Good little burn.

Circuit of core/box jumps, ham curls, glute and calf work.

Gotta eat a little better.
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ChrisM

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Re: Chris' training journal
« Reply #1419 on: December 01, 2018, 02:35:10 pm »
+1
True Adarq. I haven't "maxxed" a lift in a long time. Gone heavy yes but at no point lately have I got under a squat I wasn't sure I could do or setup a deadlift I knew I couldn't pull. On a daily level I've been operating in the 90-95% range for my "top singles".
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fast does lie

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Re: Chris' training journal
« Reply #1420 on: December 01, 2018, 11:57:09 pm »
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Chris, I'm curious about your thought on this: what % NBA players are actually properly trained in the weight room and not just doing upper body lifts and more plyometrics for legs?

It seems like you can really tell which players are skipping leg days. They simply dont have much power on their drives and they dont even attempt to jump from a standstill to block shots cause they know they can't get up.

Here are some players that i think their trainers have them skip leg days all the time: dangelo russell, demare carroll, lonzo ball, dwyane wade(he has bad knees....) tyson chandler, draymond green and a lot more.....


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

ChrisM

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Re: Chris' training journal
« Reply #1421 on: December 02, 2018, 02:28:43 pm »
+2
Define proper training? If you mean for maximum explosiveness and speed? None. But they CAN'T because a full NBA game is a completely different animal in terms of cardiovascular endurance even with the media timeouts and such. Not to mention playing 4-5x per week leaves no room for recovering from intense or heavy workouts. I DO believe some train hard in the off-season in regards to working on becoming more explosive but in season that's virtually impossible IMO.

To further expound that's why you don't see a lot of NBA guys dunking like pro dunkers, even tho (IMO) guys like LaVine, DSJ, DJJ, etc all.have MORE athletic potential than alot of circuit guys.

So yes and no. I think way to many don't do enough strength work, even in season but there are some that busy their asses off-season to gain another level of athleticism and then try and hold on as much as they can in season. I can't remember who penned it but there was a cited article a few years ago where the average NBA player loses something like 12lbs over the course of the season. That would make it difficult to retain anything IMO.

Now, guys that don't play as much... Or outlying freak athletes...orrrrr those ones using steroids properly to help recovery... That is a different story.

So cliffs: for maximum vertical/speed? None. For the best compromise between that and playing the game for 40mins? Yes some.
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ChrisM

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Re: Chris' training journal
« Reply #1422 on: December 03, 2018, 06:00:43 pm »
+3
Leg day again Sunday night. Came in heavy (thank you bday parties 😂) at 191.2 lbs but was springy in warmups. Played around with jumping over some boxes. Cleared 52" on my RL plant. 48" on my LR plant and off my L leg. Only got to 44" off my R leg. Not bad. Was fun jumping over something vs jumping onto a box.

Same 3x12 lunge/SL RDL complex and accessory work but I added some weight to the lunges and RDLs. I definitely feel much more recovered after these workouts. Not sure if that's the prevailing reason for the bounciness or all the unilateral work is adding up.
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