Author Topic: Chris' training journal  (Read 82494 times)

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ChrisM

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Re: Chris' training journal
« Reply #30 on: December 15, 2012, 11:32:50 am »
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Also I have to do some more back work before attempting 405 again. I'll stick to 385 on the top set for a few weeks and work my back/core a little more then try it again.
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Raptor

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Re: Chris' training journal
« Reply #31 on: December 15, 2012, 02:19:28 pm »
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Yeah I use the KB swings for the same purposes... I do 2 sets of 10 reps with my 24 kg KB before squatting to get my hips firing.

I will use them for fat loss though from now on, doing about 5 sets of 30s (with 30s rest) every day in the morning (I'm going to the gym at night).

ChrisM

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Re: Chris' training journal
« Reply #32 on: December 15, 2012, 02:40:52 pm »
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Hmmm. I may try that on Monday. I usually do some tuck jumps before squatting but I'll go a little heavier on the KB swings and see what happens.
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Raptor

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Re: Chris' training journal
« Reply #33 on: December 15, 2012, 04:09:37 pm »
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Definitely. You'll have to watch out for those knees not to go forward when you do them and thus losing hamstring tension.

ChrisM

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Re: Chris' training journal
« Reply #34 on: December 17, 2012, 12:56:37 am »
+1
Played a little half court today for about an hour and a half. Felt a little lethargic and down on energy but figured I'd see how I was jumping afterward. My biddy snapped this pic with his cellphone so sorry for the quality. :)





Not bad for feeling ehhh IMO. Now I just need to jump like that off the dribble lol!

BTW, goal is legit 10' and I'm 5'11 in those Jordans.
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LBSS

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Re: Chris' training journal
« Reply #35 on: December 17, 2012, 09:46:04 am »
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killing it on the squats, man, good job.
Muscles are nonsensical they have nothing to do with this bullshit.

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ChrisM

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Re: Chris' training journal
« Reply #36 on: December 17, 2012, 10:05:59 am »
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Thanks man! I'd set a goal of 405x1 by New Years and I'm close, hopefully it'll happen. :)
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ChrisM

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Re: Chris' training journal
« Reply #37 on: December 18, 2012, 02:11:58 am »
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Monday Dec 17, 2012

Body weight at 185lbs this morning. No soreness but very lethargic all day. Just had ZERO energy.  :(

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1x1(failed). 445x1x1x1 unracked and held for 15 seconds each. 325x1, 135x5. Tried something a little different tonight, got to 385 and tried to see how many singles I could get. Got pinned bad on the third attempt. Figured the only way I'm going to get used to 405 on my shoulders is making it seem like so I unracked 445 a few times and held it then re-racked. made the 325x1 and 135x5 (speed) backups super light.  :)

RDLs:
205x5, 225x3, 245x1, 265x1, 285x1, 305x1x1, 345x1 (failed). Horrible, no excuses, even the 305s felt like a ton.
Box jumps:
10x3

Split squat jumps:
10x3

Jump squats:
10x3 low weight for first 2 sets, BW on last set again.

kettlebell swing:
8x1 w/ 45lb bell. Moved this up before the squats and I liked it. May keep it there. Thanks Raptor!

Depth jumps:
x6

Pogos:
10x1

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

I'll admit it, this was just a horrible workout, zero energy. Mentally I was ready but physically my body said helllll no. th ewoman and kiddo's had a stomach virus over the weekend and while I didn't get the fever/puking/etc like they did I think it affected me because I've just been bleh since Saturday. I'm going to skip my usual sprints/jumps tomorrow and see if a little rest helps.
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ChrisM

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Re: Chris' training journal
« Reply #38 on: December 20, 2012, 12:40:54 am »
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Wed Dec 19, 2012

The rest yesterday definitely helped. Went and played half court 4 on 4 ball for 2 hours, definitely getting my game back a little now. Jumper and handle are coming back, handles much more so but Ive always been a natural ball handler. I back ironed my only chance at a dunk in game when I lost the ball going up. SMDH. I need bigger hands lol! Did put a few through cleanly after the games but I wasn't nearly as high as I was in game. Came home and did some light core stuff and stretched.

Can't wait for rec league play in a couple months. :)
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Uconncat81

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Re: Chris' training journal
« Reply #39 on: December 23, 2012, 10:12:35 pm »
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Man it sounds like u been doin work son! I had my 1st league game last tues & we lost but I ended up with 20 pts & according to my hyperdunks, my highest jump of the night was 37.4"!!!!!!! Almost hit my head on the backboard trying a putback, I'm only 6'1 so when I can hit my head on the bottom of the backboard which is 9'4, then I will have a 40" vert, that's what I'm shooting for after the new year! Just got back home from vacation in Florida & didn't lift or jump at all so now it's time 2 get back on the grind & hit it hard! Congrats on your progress & good luck on your upcoming league....keep me informed. Peace

ChrisM

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Re: Chris' training journal
« Reply #40 on: December 24, 2012, 09:59:06 am »
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Nice!!!! 37" is getting up! I'll definitely be posting results from the rec league when it starts.

As for me, I skipped Fridays lifting session and went to Cincinnati for some stuff, was going to lift Saturday night but finally caught the stomach bug thats been going around so I was laid up all weekend. Dropped from 186 to 182lbs. I'm going to give it a go tonight though, we'll see how much it affected me.
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ChrisM

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Re: Chris' training journal
« Reply #41 on: December 27, 2012, 12:14:09 am »
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Didn't get to log Tuesdays so here goes :)

Tues Dec 25, 2012

Merry Christmas! Bodyweight at 184lbs. Felt great to get in the gym again after missing Friday, great energy/focus.

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1, 325x1, 135x5.

RDLs:
205x5, 225x3, 245x3, 265x3, 285x3, 305x3 :personal-record:. The Fiance's Dad (ex college RB/bodybuilder/BEAST lol) got me a set of straps, holy shit, wayyyy easier to lift now that I'm concentrating on the lift not my grip!

Box jumps:
8x3

Split squat jumps:
10x3

Jump squats:
10x3 low weight for first 2 sets, BW on last set again.

kettlebell swing:
12x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
10x2

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

Good workout, still amazed that the straps made that much of a difference.
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ChrisM

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Re: Chris' training journal
« Reply #42 on: December 27, 2012, 12:18:13 am »
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Wed Dec 26, 2012.

Weighed in at 183lbs this morning.

Played about an hour and a half of full court ball with some local highschool and small college players, good competition, best way to get my game straight again. :)

The jumper is coming back nicely, the handles are coming around a little slower as I had two turnovers on moves I can usually do in my sleep. Put in a couple light dunks after the games and one nice one handed "lebron-style" of a self lob which surprised me because I don't normally time those well at all.
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ChrisM

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Re: Chris' training journal
« Reply #43 on: December 29, 2012, 05:25:18 am »
+2
Friday Dec 28, 2012

Weighed in at 183 this morning. Got a late start tonight but had great energy. No real soreness to speak of, calves were a little achy from the hoops on Wednesday but not bad at all.

Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1 x1(failed squat, quarter squat lol)  :personal-record: 225x5 Got my goal for this year!!! I figured with only today and Monday left I had to go for it plus I felt great under the bar. Second attempt with 30s rest didn't fair so well lol! I don't think I was very focused after the first 405. Also upped the volume a little, I'll go back to a building phase by mid Jan I'd say.

RDLs:
205x5, 225x5x2, 245x3, 285x3, 305x3.

Box jumps:
8x3

Split squat jumps:
10x2

Jump squats:
10x3 low weight first to, BW last.

kettlebell swing:
12x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
skipped to keep ankles/calves fresher.

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

Extremely amped about the 405!!! I'll have to set a new short term squat goal for the new year. I am surprised I hit it at 183lbs dry (185 while lifting), I figured I would need to be closer to 190lbs.
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Raptor

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Re: Chris' training journal
« Reply #44 on: December 29, 2012, 06:45:25 am »
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I thought 225x5 was your PR.