Author Topic: Chris' training journal  (Read 106869 times)

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ChrisM

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Re: Chris' training journal
« Reply #45 on: December 29, 2012, 01:17:37 pm »
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Lol! Yea....I could've put that in a better spot. :) But hey, 225x5 was my starting PR back in April! Shows what beginner gains and hard work will do. Shooting for similar results next year!
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Raptor

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Re: Chris' training journal
« Reply #46 on: December 29, 2012, 01:33:37 pm »
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Back in April?! wtf...

I'm squatting for the last 3 years continuously and my max squat is 352 lbs, and with a wide stance.

ChrisM

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Re: Chris' training journal
« Reply #47 on: December 29, 2012, 03:06:22 pm »
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Yup. I started lifting in April of this year. Well, I got serious in April, I actually started lifting at the end of February but it was mostly upper body stuff and running. Squatting/leg work began in April. I know I won't make the same kind of gains this year but I'm hoping to get to 450-475 at a BW of 190 or lower by 2014. I'm going to start putting the RDLs in front of the squats for awhile and try to get those on par with the squat numbers. I've only been deadlifting for 8 weeks so I hope my 'beginner gains' continue with them.
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Raptor

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Re: Chris' training journal
« Reply #48 on: December 29, 2012, 03:33:31 pm »
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It depends on what you want to achieve with those RDLs...

ChrisM

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Re: Chris' training journal
« Reply #49 on: December 29, 2012, 03:45:18 pm »
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I'd like to stay balanced as a jumper/athlete. I don't want any imbalances that could negatively impact performance. I do know I've felt more stable on the court and I feel 'bouncier' as well. Not to mention the glute activation, which should positively translate to better change of direction/cuts on court; thats a big thing for a pg.
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Raptor

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Re: Chris' training journal
« Reply #50 on: December 29, 2012, 03:59:59 pm »
+1
You need to be on the look for your calf strength if you want to be reactive. Your calves are basically like the tires of a car. You can have a huge engine and racecar transmission, but if you have flat tires you're not going to be able to use those.

Also, it's a good idea to have the hamstrings strong and flexibile as well.

What I meant about your RDLs is - make sure they are leg driven and not back driven.

ChrisM

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Re: Chris' training journal
« Reply #51 on: December 29, 2012, 06:01:11 pm »
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Oh! Yea, no back driven deadlifts. My Dad has a bad back from the army, back injuries scare the shit out of me!

That's good advice on the calves. I'll probably move back to 4 sets if calf work vs 2 and add some ankle elasticity work that we used to do on the track team. As it stands I feel Im much more reactive as a jumper (low 30" SVJ vs low 40" RVJ) and thats very good for bball IMO so I'd like to keep that!

Thanks man!
« Last Edit: January 02, 2013, 11:07:52 am by ChrisM »
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Raptor

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Re: Chris' training journal
« Reply #52 on: December 29, 2012, 06:12:46 pm »
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You bet. Make sure not to bounce and to use a slow tempo when doing calf raises, otherwise there's going to be a pretty big contribution from the Achilles (taking away the actual muscle contribution of the calves themselves).

You'll get enough Achilles "training" doing plyos anyway, so no need for that. And I keep repeating this but I'd do calf raises in another day, maybe an upperbody day, and really focus on hammering them.

ChrisM

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Re: Chris' training journal
« Reply #53 on: December 29, 2012, 07:13:46 pm »
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Yea, I've been reading Kingfish's log (dudes a beast lol) and noticed his very strict pauses at the top and bottom and he's gaining alot lately. I'd love to do an upper body/lower body split but my schedule really doesn't allow it so I just lift for 2.5 hours straight Mon and Fri lol! It may seem like a lot but I think it's mostly mental, as long as I'm focused on my goals I have no problem lifting for hours at a time.
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ChrisM

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Re: Chris' training journal
« Reply #54 on: January 02, 2013, 08:51:11 am »
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Mon Dec 31, 2012

Bodyweight at 184lbs. No soreness or fatigue. actually got in the gym pretty early so energy was very good.

Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1, 225x5

RDLs:
225x5, 245x3, 265x3, 285x3, 305x3, 325x1, 335x1  :personal-record: Deadlifts are slowly getting stronger.

Box jumps:
8x3

Split squat jumps:
10x2

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

kettlebell swing:
12x2 w/ 45lb bell.

Depth jumps:
x5

Pogos:
10x2

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x3

Good session to end the year.
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ChrisM

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Re: Chris' training journal
« Reply #55 on: January 03, 2013, 12:21:39 am »
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Wed Jan 2 2013

Weighed in at 184lbs this morning. Went and ran full court with some highschool and ex college guys for 2 hours. Man my calves are on fire, haven't had to make hard cuts/moves like that in awhile but the competition really helped get my game. Handle is still a little shaky for what I'm used to but its coming along. Overall I played alright, didn't try to do too much. These Wed runs are basically my conditioning lately.
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ChrisM

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Re: Chris' training journal
« Reply #56 on: January 06, 2013, 11:36:29 am »
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Sat Jan 5, 2012

Bodyweight at 185lbs. Good energy, no injuries but the calves were a little sore but the warmup helped greatly.

Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1, 225x5

RDLs:
225x5, 245x3, 265x3, 285x3, 305x3, 325x1

Seated box jumps:
6x3

Split squat jumps:
10x2

Jump squats:
10x3 First two sets w/ 40lbs, last BW. Focus still on quick GCT.

kettlebell swing:
12x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
10x2

Ham curls:
120lbs 6x3

Calf raises (500lbs):
10x3 I've started to use Kingfish's method of holding at the top and bottom and it really makes a difference.

Overall decent way to start the year. I did finally manage to bench 225 for 3 sets of 10 so I'm happy about that. Not going to try for much more, just maintain that for awhile.
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ChrisM

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Re: Chris' training journal
« Reply #57 on: January 08, 2013, 03:07:31 am »
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Mon Jan 7, 2012

Bodyweight at 186lbs. Go to the gym late around 11pm but had good energy, back was a little sore due to a car accident Sunday night (yea I'm pissed, guy didn't have his lights on at 10pm FML) but loosened up as I started lifting.

Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1, 325x1, 225x5. The 405 felt a little easier today, may go for 415 next session if I feel good.

RDLs:
225x5, 245x3, 265x3, 285x3, 305x2, 325x1, 335x1

Seated box jumps:
6x3

Split squat jumps:
10x2

Jump squats:
10x3 First two sets w/ 40lbs, last BW.

kettlebell swing:
10x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
10x1

Ham curls:
120lbs 6x3

Calf raises (500lbs):
10x3 (holds at top/bottom)


Not too bad, but wasn't the best. Probably will rest tomorrow and Wed if my back is tight again in the morning.
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ChrisM

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Re: Chris' training journal
« Reply #58 on: January 12, 2013, 02:01:23 am »
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Well, back got exceptionally tight Tuesday night into Wednesday so I skipped all running and playing those days and rested it. Warmed up on Thursday just to get a good stretch in and that felt ok so I hit the gym tonight. Back felt ok during warmup and the lighter squat sets but during the 365lb squat I felt the soreness coming and sure enough it tightened up shortly after. Its my upper back on my left side (I can feel.it when stabilizing the bar on my shoulders) so Im hoping it heals faster than a lower back injury would but I scrapped the rest of the workout. No sense causing a worse injury weeks before rec league. So more rest amd stretching this weekend and I'll re-evaluate on Monday. :(

Overall prognosis: this sucks.
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ChrisM

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Re: Chris' training journal
« Reply #59 on: January 15, 2013, 11:35:42 am »
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Backs still uncomfortable in certain motions/actions so I skipped lifting and went and walked/jogged for awhile to get some blood flowing and loosen up. Shot around some just to practice the jumper/handle, all slow speed stuff, nothing game speed. Felt ok so I decided to try a few jumps....its uncomfortable on takeoff but not painful, slight twitch/spasm when I land. I think in a few more days it should be good.

On another note I signed my team up for the local rec league which starts in February. Last year fames were Tues/Thurs so I'm going to have to switch up how I'm lifting. Im thinking a volume day on Friday and a light weight/effort day on Sunday or Monday. 
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