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Members Area => Progress Journals & Experimental Routines => Topic started by: ChrisM on October 30, 2012, 12:24:28 pm

Title: Chris' training journal
Post by: ChrisM on October 30, 2012, 12:24:28 pm
Hey guys, guess it's time I started one of these. I started lifting back in April of this year and was lifting pretty regularly til I pulled my groin 2 weeks ago. Took some time off to heal and reevaluate and found this place. I started back last night with a workiyt based loosely on Jukebox's Project Vertical program. I'm skipping his conditioning phase however since Ive been lifting regularly for a few months.


Age: 25
Height/Reach: 5'10"/7'6"
Weight/BF%: 186lbs/13%

Short term goals are 36" SVJ, 45" RVJ. Weight goals are whatever it takes to get to aforementioned vert.

Long term goals are to see if I can reach 40" SVJ, 50" RVJ. I fully expect this to take some time.

My current stats as of last night were 30" SVJ, 39" RVJ which are slightly down from my PRs of 32/41 set a few weeks ago. I chalk this up to my two weeks off (weak/bad movement efficiency). Best squat PR was 360x3.

Injury history: minor ankle sprain freshman year of HS (missed 2 days of practice), small tear left MCL beginning of junior year (no surgery, crutches for a couple months, no activity/exercise 6 months), various pulls/strains from being a guy and doing dumb stuff lol!



Monday Oct 29, 2012

Squats:
200x8, 250x8, 300x8, 320x8, 200x6. Struggled a bit on the last two 320lb reps, form suffered.

RDL:
135x8x2, 155x8x2. First time deadlifting, form sucked but will get better. Low weights til then.

Step ups:
4x8 w/ 35lb weight

Kettlebell swings:
2x6 35lb bell

Bench press:
205x12, 225x8, 245x3

Incline bench:
155x12, 175x10

Dips:
10, 10, 8

Box jumps:
2 sets of 4

Added some core work and tri work as well.

Good first session back, need to get more protein though, only had 127g yesterday. Diet is clean as usual,  lots of water, fruits/veggies, no sweets/junk.
Title: Re: Chris' training journal
Post by: ChrisM on October 30, 2012, 11:33:58 pm
Tues Oct 30, 2012

A little sore from yesterday, the RDLs really worked me over. Overall not bad though. Fatigue is minimal. Bodyweight at 187lbs this morning.

Did some light sprints, worked on stride/form:

2x10yd, 2x20yd, 2x40yd all around 75% max effort.

Also did some jumping to work on my movement efficiency:

SVJs x4, RVJs x4.

And finished with some core stability work (planks, supermans, etc)

Got the blood pumping decent and had a good stretch afterward.
Title: Re: Chris' training journal
Post by: ChrisM on November 01, 2012, 09:59:47 am
Yesterday (Oct 31,2012) was a rest day. Weighed in at 187lbs when I woke up. Did some light stretching and ended up walking 1-1.5 miles with the kids trick or treating. Had to resist stealing some of their candy lol!
Title: Re: Chris' training journal
Post by: ChrisM on November 02, 2012, 01:03:09 am
Nov 1, 2012

Rest day yesterday did its job, feel great now. Weighed in at 186lbs this morning. Got in some more core work and sprints/jumps after work.

Sprints/Jumps
2x 10 yard, 2x 20 yard, 2x 40 yard, 1x 100 yard.

4x max SVJ/4x DLRVJ
Title: Re: Chris' training journal
Post by: ChrisM on November 03, 2012, 03:05:39 pm
Late workout last night (1am) so I went to bed instead of throwing this up then.

Friday Nov 2, 2012
Morning weigh-in: 187lbs
Soreness/Fatigue: none

Squats:
200x8, 250x8, 300x8, 320x8, 200x5  Struggled again on the last couple 320lb reps. Form felt better than Mon though.

RDL:
135x8, 155x8x3 These felt much better, focus is still on form and hip drive at the top. Probably up the weight next week and see how it goes.

Stepups:
70lb x8x3 added weight felt great.

Kettlebell swings:
35lbs 6x2

Box jumps (40" box):
x6

Pogo jumps:
8x2

Ham curls:
120lbs; 8x2

Calf raises on leg press machine:
550lb; 8x2

Did some upper body and core work as well (bench, incline db bench, db press, rows/lat work and some dips). Good workout overall, was a little lacking in motivation when I started due to time I think but pulled through and got a good workout in I feel. Just FYI I always toss a few pylo's in on heavy weight days, I feel like it keeps me springier.



Title: Re: Chris' training journal
Post by: Flander on November 03, 2012, 04:33:37 pm
Hey welcome aboard man. Strong lifting going on here.
Title: Re: Chris' training journal
Post by: ChrisM on November 04, 2012, 11:58:40 am
Thanks Flander, gotta get strong right? lol!

Took Saturday off to do some stuff with the family. I normally rest on Sunday but since I rested yesterday I decided to get a little workout in today.

Sunday Nov 4, 2012.

weight: 188lbs
fatigue/soreness: no fatigue, slightly sore hamstrings.

1 leg BW squats:
3x8 Tried to really explode on the way up while maintaining balance/control.

Pogo jumps:
3x8 I go for quick GCT on these rather than height

Depth jumps 18" box:
3x8

lateral cone hops:
2x6

Added some pullups/chinups for fun at the end.

Shoot around for about a half hour afterwards, haven't done that in a while and my j was a little off. Played two pickup games, halfcourt 3on3 stuff. No competition really so I just worked on my footwork and knocking the rust off. Won both easily. I'm not to worried about my game as off now since rec league play is still a few months off, I work on my skill set and get it all polished up later. The only thing that really goes away is my jumper, the handles/court vision are always there, natural PG I guess lol
Title: Re: Chris' training journal
Post by: ChrisM on November 06, 2012, 01:58:33 am
Monday Nov 5, 2012

Weight: 186lbs
Fatigue/soreness: none

Squats:
200x8, 250x8, 300x8, 320x8, 200x6. 320s went up much easier, almost time to add some weight!

RDL:
135x8, 185x8, 205x8x2. Form getting much better, really felt the 205s hitting the glutes.

Step ups:
3x8 w/ 70lb weight

Kettlebell swings:
2x6 35lb bell

Box jumps:
2 x 4

Pogo jumps:
8x1

Ham curls:
120lbs; 3x8

Calf raises on leg press machine:
500lb x8, 570lb x8x2

Got in some 3 step approach work as well and finished the night off with some core work/mil press/pullups.

Energy kind of died toward the end but it was almost midnight. Good workout overall.
Title: Re: Chris' training journal
Post by: ChrisM on November 08, 2012, 09:16:16 am
Rested on Tuesday, very sore from from the RDLs. Warmed up and stretched and was still tight in the hamstrings so I skipped. Felt good on Wednesday however so I got a little work in:

Wed Nov 7, 2012

Bodyweight: 188lbs
Soreness/fatigue: light soreness in hamstrings, went away during warmups.

Light day, worked on my sprint starts/turning on power quickly.

Sprints:
2x 10yd, 4x 20yd, 2x 40yd, 2x 20yd; just trying to reach top speed as quickly as possible. Closer to the season I'll start with some longer conditioning sprints (60-150yds)

SVJs:
2x 4

RVJs:
2x 4

Finished up with some core work (planks, hanging leg lifts, etc)
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2012, 12:09:40 am
Forgot to update Thursday and Friday then got hit with a crazy weekend (1 kid sick, others bday party lol), so I guess it's time for a mass update (thank goodness I still write my workouts down lol).

Thursday Nov 8, 2012

BW @ 188lbs, no fatigue/soreness.

Decided to do some conditioning along with some core stability work.

2x 1/2 mile jogs with intermittent short sprints. 5 min rest in between. This hit my calves hard as I haven't ran any distance in a very long time. Lower back tightened up halfway through the second jog but a good stretch after and it felt much better.

Decided to use some resistance bands in my core work to switch it up a little, definitely felt the difference. I think I'll start incorporating them more often.


Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2012, 12:15:05 am
Friday Nov 9, 2012

BW@ 188lbs.

Calves and hamstrings slightly sore even after warmup. Back was a little tight this morning but loosened up during the day. Energy was good.

Squats:
200x8, 250x8, 300x8, 320x8, 200x5;  320s are starting to come easier.

RDL:
185x8,205x8x3 Last set was a real test at 205lbs, reps 7/8 I had to fight to keep good form but I think I managed.

Stepups:
70lb x8x3

Kettlebell swings:
35lbs 6x2

Box jumps (40" box):
x4

Pogo jumps:
8x2

Ham curls:
120lbs; 8x2

Calf raises on leg press machine:
570lb; 8x2

Depth jumps (18" drop):
x4

Ended with some upper body circuit training.
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2012, 12:21:54 am
Saturday Nov 10, 2012

BW @ 188lbs
Sore hamstrings but back and calves feel good. Energy was up so I did some pylos.

Lateral cone hops:
2x20reps

Depth jumps:
2x8

Pogo jumps:
2x10

Broad jumps:
1x6  I'm pretty sure I suck at these lol! Not a great lateral jumper which IMO shows my hips are lacking a little.  :(

Lunge jumps:
1x6
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2012, 12:23:15 am
Sunday Nov 11, 2012

Rested. BW @ 187 at morning weigh in. Did some light stretching to try and loosen up/stay loose.
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2012, 12:31:40 am
Monday Nov 12, 2012

BW @ 187lbs. Soreness gone and energy was good.

Squats:
200x8, 250x8, 300x8, 320x8, 200x6.

RDL:
185x8, 205x8x2

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
1x6 35lb bell

Dips:
10, 10

Box jumps:
x4

Pogo jumps:
1x8

Ham curls:
120lbs; 2x8

Calf raises on leg press machine:
570lb x8x2

Depth jumps:
x4

Lateral cone hops:
1x8

Core/upper body circuit work. PRed on bench at 225x10. Pretty happy about that.

Going to attempt to run a few games tomorrow, should be interesting.
Title: Re: Chris' training journal
Post by: ChrisM on November 14, 2012, 01:05:56 pm
Tues Nov 13 2012

Morning BW @ 187lbs. Slight soreness in left glute. Minimal fatigue from lack of good sleep.

Ran full court games for 2 hours. Overview: my conditioning sucks but I can tell Im stronger/faster now. My body feels like its moving faster than my skill set. That or Im very out of sync. Probably play again Thursday and see if I can knock some rust off some more.
Title: Re: Chris' training journal
Post by: ChrisM on November 19, 2012, 09:41:27 am
Lack of updates is due to me destroying my foot at work. Had a pretty heavy pallet roll up on my right foot, was swollen and very sore for a few days but the swelling went down over the weekend. Still bruised but no problem putting weight on it now so I'm going to give it a shot tonight.
Title: Re: Chris' training journal
Post by: LBSS on November 19, 2012, 10:08:09 am
ow.
Title: Re: Chris' training journal
Post by: ChrisM on November 27, 2012, 01:42:20 am
Alright, I tried to go last Monday, go tin the gym, warmed up and foot was feeling good. Started on my squats...nope. Had no issues unracking the weight but at the bottom pushing up I felt it. Decided to take Thanksgiving week off and fully heal/recover plus I got to spend some extra time with the fam.


Monday Nov 26, 2012

Bodyweight this morning was 188lbs. Week off+Thanksgiving lol

Zero soreness/fatigue.


Squats:
225x8, 275x8, 275x8, 325 x4 x4, 135x5. I got pinned on the 5th rep at 325, I believe I lost focus. Had to reset.

RDL:
185x8, 205x8x3 The RDLs are coming along. I feel like I'm moving the weight faster, almost time to up the lbs.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
1x6 35lb bell

Box jumps:
x4

Depth jumps:
x4

Pogo jumps:
1x8

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
550lb x8x3

Lateral cone hops:
1x8

3 step approach work, emphasis on keeping my speed in the plant. Did ok but I'm definitely still slower than before in my plant, body still feels like its holding itself back some.

Also did my typical core/upper body sets.

Overall great workout, felt awesome to get back in the gym.
Title: Re: Chris' training journal
Post by: ChrisM on December 01, 2012, 02:27:32 am
Friday Nov 30, 2012

Bodyweight @ 186lbs.

Got in the gym very late so I was a little tired to start out but pushed through it pretty well IMO.


Squats:
225x8, 275x8, 275x8, 325 x8, 135x6. the 325x8 is a new 8 rep PR, very happy with that!

RDL:
185x8, 205x8x2, 225x8 Moved the last set too 225. Still had good bar speed but my grip on the last two reps was horrible. Got to fix that.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
1x6 35lb bell

Box jumps:
x4

Depth jumps:
x4

Pogo jumps:
8x2

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
500x8x2, 550x8

Lateral cone hops:
1x8

Tossed in some SVJs along with my normal core work. SVJ's felt good for having just lifted. Pretty good session but I got to eat now lol! wayyyy hungry.
Title: Re: Chris' training journal
Post by: Uconncat81 on December 01, 2012, 10:36:36 am
Hey Chris m, sounds like u been doin a lot of good work lately, I'm new 2 da site & 6 yrs older than u, I play league ball all the time & recently began strength training for my vert. My svj is 28" & my rvj is 34". I'm 6'0 wit a standing reach of 7'10". I'm really close to dunking & I'm not giving up. My reactive strength is really good so I'm focusing on strength right now, my squat max is only about 255 or so I weigh the same as u, weighed 183 this morning. I feel if my strength comes up then.my vert will 2. Can u dunk? I'm 31, have a 7'10" reach & a rvj of 34" but I can't quite dunk yet. I would appreciate any advice from anybody on helping me out. I will dunk soon, I'm busting my ass, I got a league that starts n 2 weeks! Thanks for time. "Don't give up, don't ever give up"
Title: Re: Chris' training journal
Post by: ChrisM on December 01, 2012, 12:32:46 pm
Thanks man! Got to put in the quality work to see results!

From what I've seen/experienced your starting SVJ/RVJ is pretty good. You sound like me alot honestly, never lifted before, good reactive qualities but lacking in strength. I started around a 225x5 squat in April and just reached the 325x8 mark last night. I've noticed on here lots of the beginners have great gains in strength and vert for the first couple months then they plateau for a while, then gain again. The key is not getting discouraged and sticking to your training IMO. The only 'con' I've noticed while getting strong is my efficiency/quickness in the plant has gone down dramatically. Mostly from focusing on strength and not playing very often, I'm hoping I'll see good gains when I begin working on my quickness again.

You should be VERY close to dunking. I've always been relatively bouncy, I could dunk in high school with zero training (just playing everyday). It was usually weak one handers but occasionally I would bang a two hander off a lob or oop. Even tho I jump a bit higher now, my dunking is worse. I have a few theories on this: 1) I'm trying to murder ever dunk. so most of the time I overpower the ball and lose it since I cant palm a ball. 2) I don't try or practice dunking very much. In high school me and the guys would always lower my goal to 9' or so and just have dunk offs. I feel like that made a huge difference because it taught my body (arm/hand) exactly what was needed so even on a subpar jump my technique would get the job done. Currently I feel lost with the ball occasionally while attempting a dunk. Once I get that sorted out I'm sure I'll be more consistent.

Keep lifting and it'll come, I'd venture to say the league games may help you with all the jumping involved!
Title: Re: Chris' training journal
Post by: Uconncat81 on December 01, 2012, 03:41:52 pm
Thanks for the advice.....I can't palm a ball either, I think that's some of my problem dunking, I get up high enough but can't get the ball to go down, it rims out. My squats are at about 255x3 right now but my strength is coming up, I feel it! I still been hitting plyo's b4 I lift, I just have cut them down a lot to get strength up. My training consists of squats, deads, cleans, calf raises, bb lunges & step ups, pistol squats & jump squats. I have been doing something right because I have gained about 5 inches n 4 months. I will be dunking easy soon! I'm putting in the hard work so I hope it pays off! I'm 31 yrs young & feel I'm closer than I've ever been to dunking consistently. I'm @ 34" rite now & I'm measuring again in 2 weeks, ill keep u posted, thanks for the advice, stay in touch. Peace
Title: Re: Chris' training journal
Post by: ChrisM on December 04, 2012, 12:54:40 am
Keep at it man! Sounds like you're putting in quality work to make those gains!

Monday Dec 3, 2012

Bodyweight at 187lbs this morning. Some soreness throughout the day in my right quad but it went away during my warmup. Energy was pretty good, low fatigue.


Squats:
225x8, 275x8, 275x8, 325 x8, 135x6.

RDL:
205x8x2, 225x8x2 the 225 reps definitely hit my p-chain much better. Still working on form but it's coming along.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
6x2 35lb bell

Box jumps:
x2

Depth jumps:
x4

Pogo jumps:
20x1

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
500x8x2, 570x8

reverse Hypers:
12x1

Focused on my core a little more tonight, typical upperbody circuit. Did a few SVJs and 3 step  DLRVJs to finish off the workout and it felt really good, I think I'll add them to every workout. One more workout on this cycle and then I'm going to try a peaking cycle and see where I'm at around New Years. :)
Title: Re: Chris' training journal
Post by: ChrisM on December 06, 2012, 12:53:24 am
Went and shot some hoops today for an hour or so. Played ok, still very rusty but it started coming back slowly. i jumped a few times before the games and for about 20 mins afterward and I have to say the games REALLY helped my speed in the plant. Before the games I felt my body still slowing down a lot coming into the plant, it felt unnatural. After the games I felt more natural in my jumps and carried more speed, which resulted in much better jumps. By my rough estimate most RDLVJs were around 42" with a few being a bit higher, i really need to get a cam so i can see the differences in my jumps. I'm hoping working on some pylos and playing league games will translate into some decent gains later as my movement efficiency comes back.

BTW, no dunks in the games. :(
Title: Re: Chris' training journal
Post by: ChrisM on December 08, 2012, 05:26:57 pm
Sat Dec 8, 2012

Bodyweight at 186lbs this morning. Didn't get to lift last night due to some unforeseen circumstances so I lifted this morning. Zero fatigue or soreness. Mental state was a little slow but picked up as I went along. (I'm NOT a morning person lol)


Squats:
225x8, 275x8, 275x8, 325 x4 x4, 135x6. Lost focus on rep 5 and that was the end of that, pinned. Had to reset.

RDL:
205x8x2, 225x8x2 the 225 I feel like my form is getting very close to were I'm comfortable. Bar speed is good, just need to get a better grip on the bar.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
6x2 35lb bell

Box jumps:
x2

Depth jumps:
x4

Pogo jumps:
10x1

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
500x8x2, 550x8

reverse Hypers:
12x1

Shot around for about 15 mins afterward on the outside court.
Title: Re: Chris' training journal
Post by: ChrisM on December 11, 2012, 01:48:35 am
Mon Dec 10, 2012

BW at 186lbs this morning, 188 pre workout. No soreness. Took a nap after work today and was a little groggy tired but snapped out of it pretty good on my warm up squats.

Decided it was time to work on peaking my strength for a few weeks and getting some quickness back so more pylos than usual/less volume on the lifts right now.

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 375x1. Huge  :personal-record: I may have had an extra 5-10lbs in me but my back was a little weak on the 375 so I'll wait.

RDLs:
205x5, 225x3, 245x1, 265x1.  :personal-record: If only because I've never 1RM'ed on them lol! Definitely think I can get more I'm not 100% trusting that my form stays good over that though.

Box jumps:
10x4

Split squat jumps:
10x4

Jump squats:
10x4 Used light weights on the first 3 sets, BW on last set. Focus on quick transition/GCT

kettlebell swing:
6x2 w/ 35lb bell

Depth jumps:
x6

Pogos:
x10

Ham curls:
120lbs x6

Calf raises (500lbs):
10x2

The hamstring and calf work is mostly assistance/maintenance work right now. Also did some approach work for the RDLVJs and my upper/core circuits. I think I'll focus more on my back and core on 'off' days as I feel thats whats holding my squat back a little. Overall I'm pretty psyched about tonights workout! :headbang:
Title: Re: Chris' training journal
Post by: ChrisM on December 15, 2012, 01:55:44 am
Played 2.5 hours of full court ball Wednesday night, ankles were sore Thursday so I skipped mu usual off day sprints/jumps. Body weight staying between 186-188lbs in the mornings, around 188-190 at night.
Title: Re: Chris' training journal
Post by: ChrisM on December 15, 2012, 02:05:58 am
Friday Dec 14, 2012

BW: 187lbs this morning, 186 pre workout. No fatigue. Ankles were a little sore this morning but it went away throughout the day.

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1, 405x1, 135x5. 385 was a good squat, just below parallel. :personal-record: The 405 was between a box squat and a quarter squat so it doesn't technically count. It felt ok unracking it, but a lil way down I could tell my core wasn't going to be able to hold it so I went back up. Legs felt like they could do it but back/core stability was definitely lacking. Got to fix that.

RDLs:
205x5, 225x3, 245x1, 265x1, 285x1, 305x1.   :personal-record: Felt like I can go a little heavier, but I may have to switch to a over/under grip. We'll see.

Box jumps:
10x4

Split squat jumps:
10x3

Jump squats:
10x4 light weight on the first 3 sets, BW on last set again.

kettlebell swing:
6x2 w/ 35lb bell

Depth jumps:
x6

Pogos:
10x2

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

Added some weighted planks (1 min holds) to my core work and did some 3 step RDLVJs at the end. 3 step jumps were all around 38-40" which I thought was pretty damn good for how sore I already was. Stretch and ice tonight for sure!
Title: Re: Chris' training journal
Post by: Raptor on December 15, 2012, 06:11:33 am
Wow, such a big squat yet such a low RDL number... and how you're doing only 6x2 KB swings? I usually do sets of 20 or so with a 53 lbs KB.
Title: Re: Chris' training journal
Post by: ChrisM on December 15, 2012, 11:30:49 am
Yea, I know I have a LOT left in my RDL. The difference is I've been squatting for 9 months now and deadlifting for 4 weeks so I'm still concerned with form on the RDL as I'm still not 100% comfortable with it. My grip was slipping pretty bad on the 305 lift so Monday I'm going to a switch grip and see if that helps. The KB's I do as more of an assistance thing. I do them right before my SVJs/RVJs to make sure my hips are firing right. Once my RDL/squat sort of plateau I'm planning on using the KB swings a lot more to try and bust through it but I don't want to do to much right now and wear myself out lol!

If the switch grip doesn't work out any one know some good exercises for grip? :)
Title: Re: Chris' training journal
Post by: ChrisM on December 15, 2012, 11:32:50 am
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.
Title: Re: Chris' training journal
Post by: Raptor on December 15, 2012, 02:19:28 pm
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).
Title: Re: Chris' training journal
Post by: ChrisM on December 15, 2012, 02:40:52 pm
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.
Title: Re: Chris' training journal
Post by: Raptor on December 15, 2012, 04:09:37 pm
Definitely. You'll have to watch out for those knees not to go forward when you do them and thus losing hamstring tension.
Title: Re: Chris' training journal
Post by: ChrisM on December 17, 2012, 12:56:37 am
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. :)


(http://i49.photobucket.com/albums/f296/Turbo_Topher/chrisjumpfall2012.jpg)


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.
Title: Re: Chris' training journal
Post by: LBSS on December 17, 2012, 09:46:04 am
killing it on the squats, man, good job.
Title: Re: Chris' training journal
Post by: ChrisM on December 17, 2012, 10:05:59 am
Thanks man! I'd set a goal of 405x1 by New Years and I'm close, hopefully it'll happen. :)
Title: Re: Chris' training journal
Post by: ChrisM on December 18, 2012, 02:11:58 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 20, 2012, 12:40:54 am
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. :)
Title: Re: Chris' training journal
Post by: Uconncat81 on December 23, 2012, 10:12:35 pm
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
Title: Re: Chris' training journal
Post by: ChrisM on December 24, 2012, 09:59:06 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 27, 2012, 12:14:09 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 27, 2012, 12:18:13 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2012, 05:25:18 am
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.
Title: Re: Chris' training journal
Post by: Raptor on December 29, 2012, 06:45:25 am
I thought 225x5 was your PR.
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2012, 01:17:37 pm
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!
Title: Re: Chris' training journal
Post by: Raptor on December 29, 2012, 01:33:37 pm
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2012, 03:06:22 pm
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.
Title: Re: Chris' training journal
Post by: Raptor on December 29, 2012, 03:33:31 pm
It depends on what you want to achieve with those RDLs...
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2012, 03:45:18 pm
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.
Title: Re: Chris' training journal
Post by: Raptor on December 29, 2012, 03:59:59 pm
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2012, 06:01:11 pm
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!
Title: Re: Chris' training journal
Post by: Raptor on December 29, 2012, 06:12:46 pm
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.
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2012, 07:13:46 pm
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.
Title: Re: Chris' training journal
Post by: ChrisM on January 02, 2013, 08:51:11 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on January 03, 2013, 12:21:39 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on January 06, 2013, 11:36:29 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on January 08, 2013, 03:07:31 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on January 12, 2013, 02:01:23 am
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.
Title: Re: Chris' training journal
Post by: ChrisM on January 15, 2013, 11:35:42 am
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. 
Title: Re: Chris' training journal
Post by: ChrisM on January 17, 2013, 12:16:39 am
Jan 16 2013

Went and played about two hours of halfcourt ball, back felt much improved tonight. If it isn't sore and doesnt tighten up tomorrow I'm going to attempt to lift Friday. Very excited about that. The games are really helping my quickness/cuts/etc. I can see a marked improvement in my first step and acceleration from a few weeks ago.

League play starts Feb 7th1st and I cant wait!!!
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2013, 12:39:03 pm
Friday Jan 18, 2013

Back finally felt normal during the day on Thursday so I decided I'd try some lifting. :) Felt great to be back in the gym. I've lost a few pounds in the last week and a half and weighed in at 182lb in the morning so I was worried slightly that my lifts would be down with the weight loss combined with not lifting in a minute. Work was cancelled because of snow/ice so I got in the gym around 3pm versus 11pm which also felt really good. Anyways, didn't try to do too much but it felt good so back up to a full routine Monday! :headbang:

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

RDLs:
225x5, 245x3, 265x2, 285x2, 305x1x1

Seated box jumps:
5x3

Split squat jumps:
10x1

Jump squats:
10x3

kettlebell swing:
10x2 w/ 45lb bell.

Depth jumps:
4x2

Ham curls:
120lbs 6x3

Calf raises (500lbs):
10x2 (holds at top/bottom)

Title: Re: Chris' training journal
Post by: ChrisM on January 20, 2013, 04:16:58 pm
Went to got shoot some today but the gym was crowded. Ended up playing 2 half court games in 2 hours. Not.good lol! I've got to start playing a little more, my jumper just isnt consistent at all and I'm not jumping to great with the ball. Gotta get this fixed.
Title: Re: Chris' training journal
Post by: ChrisM on January 22, 2013, 01:13:36 am
Mon Jan 21, 2013

Went and shot hoops for about an hour and a half before lifting. Got 4 games in as the gym was packed again, but good competition. Made for an excellent warmup. :)

Bodyweight this morning was 182lbs. Before lifting it was 184. Energy was surprisingly high for having just played. Ankles were a little sore (floor at this particular gym sucks)

Squats:
225x5, 275x3, 325x2, 345x3, 365x1 385x1, 225x5. Wow. The hoops must have took more out than I thought, the 385 felt very heavy.

RDLs:
225x5, 245x5, 265x2, 285x2, 305x1, 325x1, 345x1  :personal-record: Definitely didn't see this coming after struggling with the squats. Felt very motivated though since I sucked on the squats. :)

Seated box jumps:
4x2

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

kettlebell swing:
12x1 w/ 45lb bell.

Depth jumps:
x4

Ham curls:
120lbs 5x3

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

I skipped a bit of the pylo work I normally due since I hooped just before and added some core work throughout between sets and some 3 step approach work at the end. First two jumps were 41" and 40". Last jump SHOCKED me, it just felt perfect. 46"! Fell on the landing, body just couldn't absorb it lol! Best feeling I've had in the gym in awhile!

BTW, I use tape and a measuring tape against a beam that runs across the ceiling to measure my jumps. Cheap and pretty accurate lol!
Title: Re: Chris' training journal
Post by: Coges on January 22, 2013, 01:32:43 am
46"? :gtfo:

Damn! RVJ?
Title: Re: Chris' training journal
Post by: Raptor on January 22, 2013, 02:00:34 am
Tits or :gtfo:

I mean... VIDS or :gtfo:

 :trolldance:
Title: Re: Chris' training journal
Post by: Mutumbo000 on January 22, 2013, 02:48:48 am
40 inch vertical is impressive. 46 inch vertical is some elite shit. Good job.
Title: Re: Chris' training journal
Post by: ChrisM on January 22, 2013, 08:49:13 am
Yea RVJ, If I EVER get close to that for an SVJ....I will literally shit myself. This isn't the first time something like this has happened, when I first started and was around 37" RVJ I had one jump that was 42". I couldn't repeat it at the time quite like I'm sure I can't walk in and repeat this jump. I call it an outlier jump, its not repeatable on a consistent basis at all, just that prfect instance where all the planets align lol! It DOES keep me highly motivated because it shows me that somewhere in my body Im capable of that type of jump.


And sorry for no vid, I definitely wasn't expecting it and wasn't even thinking of getting it with my phone which is sadly.my only camera lol!  :(
Title: Re: Chris' training journal
Post by: ChrisM on January 23, 2013, 11:45:01 pm
Played two hours of full court ball tonight. Good conditioning work for the upcoming league play and its rounding my game into shape as well so I'm happy with that.
Title: Re: Chris' training journal
Post by: ChrisM on January 26, 2013, 09:15:24 am
Friday Jan 25 2013

Bodyweight at 182lbs dry, 184lbs wet. Decent energy, not great but good focus.



Squats:
225x5, 275x3, 325x2, 345x3, 365x1 385x1, 405x1 x1 x fail, 225x5. Wasnt happy with the second 405s depth (not quite parallel) so I reset at the top and...failure. lol!

RDLs:
225x5, 245x5, 265x2, 285x2, 305x1, 325x1, 345x fail. Got the 345 partially up but it just wasnt happening.

Seated box jumps:
6x3

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

kettlebell swing:
12x1 w/ 45lb bell.

Depth jumps:
x6

Ham curls:
120lbs 6x3

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

Wasn't the best session but was ok. I don't think I ate enough today, just felt a little weak/tired through the workout. Skipped the shooting I normally do after and the jumps. Rest and ice tonight.
Title: Re: Chris' training journal
Post by: ChrisM on January 30, 2013, 06:38:46 pm
Didn't get to lift Monday night and didn't have time to update last night so here we go.

Tuesday Jan 29, 2012

No soreness, good energy. Bodyweight at 180lbs in the morning and 182lbs pre workout.


Squats:
225x5, 275x3, 325x3; 345, 365, 385; 405 (horrible depth/explosion, failure IMO) 225x5

RDLs:
225x5, 245x3, 265x3; 285, 305, 325; 325, 345 (fail)

box jumps:
6x3

Jump squats:
8x3

kettlebell swing:
10x2w/ 45lb bell.

Depth jumps:
4x2

Ham curls:
120lbs 6x3

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

Pogos:
12x2

Since I'm writing this on Wed I can say now that the stabilizing muscles in my torso are hammered. I was kind of disappointed in this session, no progression. I think the loss of bodyweight is killing my top sets. They just feel heavy. I'm going to skip the 405 squat attempts and keep the deadlifts in the 325-335 range until my bodyweight is back around 185. Rec league starts the 7th and I'm going to cut back to one session a week in season, strictly maintenance. I'll keep updating with game scores and observations though. :)
Title: Re: Chris' training journal
Post by: ChrisM on January 31, 2013, 10:20:05 am
Ran 2  hours of full court ball last night. Got a little gassed at the end because I was the only guy capable of breaking the soft trap press they were throwing at us. Bodes well for 3on3 though so since thats halfcourt 40min games. Conditioning should be ok. This'll be the last time I hoop until our first game, from here on its just shooting around and making sure I'm as fresh as possible. On that note I'll be deloading Friday and Monday with a couple light weight sets
Title: Re: Chris' training journal
Post by: ChrisM on February 02, 2013, 01:33:18 pm
Well, they've pushed back the start of rec league play a week...so I pushed back my deload a week lol.

Friday Feb 1 2013

Dry weight was 182, pre workout was 184. Much better than the 180/182 on Tuesday.

Squats:
225x5 275x3 325x3; 345x1 365x1 385x1; 385x1x1 225x5

RDLs:
225x5 245x3 265x3; 285x1 305x1 325x1; 325x1x1 335x1

depth/box jumps (series): I set up 5 boxes of various height across the gym, figured I'd try something new. worked out very well reactively speaking. Definitely going to continue.
12 total sets

Jump squats:
5x3

kettlebell swing:
12x1 w/ 45lb bell.

Ham curls:
120lbs 6x3

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

Pogos:
10x2

Added back in my approach work after my worksets. Had 3 41" jumps and one shitty feeling 37". Also PR'd on bench at 245x5 but thats w/e. Plan to do a full workout Monday or a partial and shoot some then deload Friday and Monday to get ready for league play the 14th. (If the start the 12th I'll compensate accordingly). Not a bad workout at all.
Title: Re: Chris' training journal
Post by: LoopieMclooperson on February 02, 2013, 02:17:05 pm
Well, they've pushed back the start of rec league play a week...so I pushed back my deload a week lol.

man no rest for the wicked. Super impressive all the weight work you get in while still playing ball as much as you do.

how much do you lift during league?

Keep it up man. Its good motivation for me.
Title: Re: Chris' training journal
Post by: ChrisM on February 02, 2013, 02:54:40 pm
Thanks man! Im a pretty stubborn/motivated individual so its not too bad to lift and hoop, I just stay focused on my goals.

I wasn't doing any leg work last year so Im not sure how my body will respond this year, I play 37-38mins out of a 40  minute game usually so it will be interesting. My tentative plan is to lift Saturday mornings heavy (well at least maintain my current levels), games Tuesday and Thursdays. My goal is to keep.my strength and use the games to help my quickness and movement efficiency....and win. Lol
Title: Re: Chris' training journal
Post by: LoopieMclooperson on February 02, 2013, 04:07:12 pm
Thanks man! Im a pretty stubborn/motivated individual so its not too bad to lift and hoop, I just stay focused on my goals.

I wasn't doing any leg work last year so Im not sure how my body will respond this year, I play 37-38mins out of a 40  minute game usually so it will be interesting. My tentative plan is to lift Saturday mornings heavy (well at least maintain my current levels), games Tuesday and Thursdays. My goal is to keep.my strength and use the games to help my quickness and movement efficiency....and win. Lol

good plan. seems like your recovery is up to the game. You might even make some gains in the short term.
Title: Re: Chris' training journal
Post by: ChrisM on February 02, 2013, 05:00:54 pm
That would be nice!!!! The recovery is all eating right, stretching, icing and a little of me being a fast healer.
Title: Re: Chris' training journal
Post by: ChrisM on February 05, 2013, 01:49:51 am
Mon Feb 4th, 2013

BW at 182lbs morning/ 184lbs pre workout.

Had decent energy for the lifting session, no soreness.

Warmup:

2 hours of half court hoops. Yea, a little much lol! I was planning on playing 30-45 mins but we kept winning.  ;D Finally lost to a team with a 6'5" guy and a 6'8" guy (our tallest guy is 6'2" lol). I definitely cut back the worksets after all that though.

RDLs:
225x5 275x3; 305x3 325x1

Squats:
250x5 300x3; 340x3 385x1 (the 385 was more of a box squat, definitely not my usual depth)

depth/box jumps (series):
8 total sets

Jump squats:
5x2 (60lbs)

kettlebell swing:
12x1 w/ 45lb bell.

Ham curls:
120lbs 6x2

Calf raises (500lbs):
10x2 (holds at top/bottom)

Pogos:
10x1

Ok session, but I'm wondering how sore I'll be tomorrow lol! Stretched and iced really well afterwards and we shall see.
Title: Re: Chris' training journal
Post by: ChrisM on February 09, 2013, 04:16:09 am
Friday Feb 8th, 2013

Bodyweight morning: 181lbs  Pre workout: 183lbs
CNS/energy: SHITTY.
Soreness: none

Skipped hooping on Wed because APPARENTLY I sustained a mild concussion when I got elbowed in the temple during Mondays games. Didn't realize it til I woke up Tuesday dizzy, nauseous, splitting headache and sleepy as all hell. SMDH. Oh well, it seems better now.

I'm not sure why this workout sucked so bad but I have a few ideas. 1: Didn't get in the gym til 12:15 and I'd been up since 6am=tired. 2. First day of my deload and I just wasn't getting excited about lifting light weights. Just wasn't happening.  :( Anywayyyyyy....

RDLs:
225x5 225x3 235x3; 275x1x1x1

Squats:
225x5 225x5 275x3; 275x1x1x1

depth/box jumps (series):
4 total sets

Jump squats:
5x2 (60lbs)

kettlebell swing:
12x1 w/ 45lb bell.

Ham curls:
100lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Pogos:
10x2

Tried my usual SVJ's and RVJs afterward...shit results. SVJs were 29-30". RVJs were all 37-38". Wasn't very angry with myself but I'm going to just forget it and try to be more motivated for Mondays session even though its a light weight/volume session as well.
Title: Re: Chris' training journal
Post by: Coges on February 10, 2013, 09:47:07 pm
Tried my usual SVJ's and RVJs afterward...shit results. SVJs were 29-30". RVJs were all 37-38".

Damn that's a lesson in perspective right there isn't it?

Me = Extremely jealous.
Title: Re: Chris' training journal
Post by: ChrisM on February 10, 2013, 10:53:07 pm
Yea, sorry. :/ it was just the first time in forever I hadn't got 40 on my RVJ after a workout. I was frustrated, disappointed, and just sad. Looking back I can almost say for certain it was all in my mindset and approach. I just want rec league to be here already lol! I'm going to continue the deload tomorrow but I'm already trying to pysche myself up so I don't have a repeat 'failure'.
Title: Re: Chris' training journal
Post by: Coges on February 10, 2013, 10:57:52 pm
Haha. It's all good. Just lucky I'm tall or I'd really be sad.

Nothing like a game to get you motivated. Sounds just like me.
Title: Re: Chris' training journal
Post by: ChrisM on February 12, 2013, 02:17:42 am
Mon Feb 11, 2013

Bodyweight at 182lbs morning weigh in; 184lbs pre workout.
CNS/energy: good, not great but much better than Friday.
No soreness or fatigue.

Warmup: 45 mins of halfcourt hoops, stretching, tuck jumps

RDLs:
225x5 275x3; 275x1 325x1; 345x1

Squats:
225x5 275x3; 325x1 345x1; 365x1 225x5

depth/box jumps (series):
6 total sets

Jump squats:
5x2 (50lbs)

kettlebell swing:
10x1 w/ 50lb bell.

Ham curls:
120lbs 5x2

Calf raises (500lbs):
8x2 (holds at top/bottom)

Pogos:
10x2

Sort of, kind of continued the deload? I wasn't happy with Fridays session so I tried keeping the reps low still but doing more weight. I felt much better but we'll see how it feels tomorrow. SVJs and RVJs at the end were much better, back to the normal (32's SVJ/40's RVJ). Still waiting for the league schedule to be posted...sigh.
Title: Re: Chris' training journal
Post by: LBSS on February 12, 2013, 09:59:35 am
bit late but i also have an idea about why the workout sucked a couple of days ago: you had a concussion.
Title: Re: Chris' training journal
Post by: ChrisM on February 12, 2013, 12:26:41 pm
Shit. I'd mostly forgotten about that. It would certainly explain why I had no energy/fire/whatever. I FELT fine but it very well may have still been affecting me. Thanks LBSS.


 
Title: Re: Chris' training journal
Post by: LBSS on February 12, 2013, 02:26:22 pm
Shit. I'd mostly forgotten about that. It would certainly explain why I had no energy/fire/whatever. I FELT fine but it very well may have still been affecting me. Thanks LBSS.

ahahaha, you wrote about the concussion IN THE SAME POST that you complained about the workout sucking. maybe it was worse than you thought. 

glad to help.  :lololol:
Title: Re: Chris' training journal
Post by: ChrisM on February 12, 2013, 02:49:57 pm
Lmfao! So it seems I did. Damn. I'd shake my head but I'm worried too bahahahahaaaaa!

In reality I just hate excuses, it gives the person way out instead of manning up IMO. I felt better...but by how I lifted yesterday I've got to agree with you.  There was probably still some lingering affects. Shrug. At least now Im not angry with that session. I should upgrade its grade to: ok for conditiins. lol
Title: Re: Chris' training journal
Post by: ChrisM on February 14, 2013, 03:41:23 pm
Well, instead of starting rec league play tonight its been pushed back to next Tuesday. Guess I'll be doing one more lifting session on Friday (tomorrow) the lifting on Saturdays and playing Tue/Thur.

Kinda bummed, I was pretty amped to play today lol!
Title: Re: Chris' training journal
Post by: ChrisM on February 16, 2013, 12:03:51 am
Friday Feb 15, 2013

Bodyweight: 182lbs morning; 185lbs pre workout.
CNS/energy: pretty good, 7/10.
No soreness or fatigue.


RDLs:
225x5 225x3 275x1; 325x1x1 345x1

Squats:
225x5 275x3 325x1; 345x1 365x1 225x5

depth/box jumps (series):
12 total sets

Jump squats:
5x2 (50lbs)

kettlebell swing:
10x1 w/ 50lb bell.

Ham curls:
120lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Pogos:
10x3

Cut back on a lot of volume for the squats/RDLs today and tried to focus more on pylo/reactive stuff. Pretty good workout. Can't wait to hoop next week!
Title: Re: Chris' training journal
Post by: ChrisM on February 18, 2013, 09:26:44 pm
Went and shot for an hour today,  just jumpers amd half speed stuff trying to get ready for tomorrow. Decided to jump a little at the end (not really max effort stuff, 75-80% or so because I hadnt stretched). Got a few light dunks, just missed some two handers. Everything off one to two steps. Tried 2 4-5 step approaches....sucked ASS. My plant is weak and Im losing wayyyy to much momentum. I can literally feel the difference between game speed plants and this...stuff.

Any ideas on how to get quicker into/out of the plant? RL two foot plant most of the time.
Title: Re: Chris' training journal
Post by: ChrisM on February 19, 2013, 09:35:30 pm
Well, we won our first game by 9. We were up 16 with 1:37 left and let up, they hit a couple 3s. Can't let that happen against better teams. I played...ok. 6/10 self rating. Jumper was...suspect. Most were just a little long, couple in and out. They couldnt guard me off the bounce tho, bunch of layups. Finished with 24ptd, 14reb, 8ast and 3 blocks (unofficial books kept by the women lol). Had one turnover at the end trying to thread a pass through the lane. Missed my only dunk attempt. :'( posted up a guy and dropstepped on him but was too far away and back ironed it. Honestly I was surprised I got up loke that off a dropstep, gotta be the adrenaline.

Overall, we knocked some rust off, played good team ball and got the W. Im content.
Title: Re: Chris' training journal
Post by: Coges on February 19, 2013, 10:01:52 pm
Good effort on your first game back. 24pts is nothing to sneeze at. Shame about the dunk though.
Title: Re: Chris' training journal
Post by: ChrisM on February 19, 2013, 11:07:30 pm
Yea, our effort was good, good ball movement, team d. I got burnt a few times going for steals when I should have just stayed home on my man. Stupid first game back mistakes. Im actually very happy with the 24pts AND a win. A few years ago I averaged close to 40 per even while being doubled but we had no one that could consistently get their own shot. So much nicer this year lol
Title: Re: Chris' training journal
Post by: ChrisM on February 19, 2013, 11:09:11 pm
And I WILL get that dunk lol! My buddy said my plant was still slow so I know I can find a couple inches once I get that situation figured out. :/
Title: Re: Chris' training journal
Post by: Coges on February 19, 2013, 11:58:20 pm
Damn! I'm averaging about 15 atm. Prob could push it upwards of 20 if I wanted to take more shots.

Yep. Get that dunk. I told myself I'd have one by the end of the season. One game left and no dice so far. Haven't had many opportunities but we'll see. If I had your hops I'm sure things would be much easier  ;D
Title: Re: Chris' training journal
Post by: ChrisM on February 20, 2013, 06:50:15 am
Get those shots up! Our team is pretty loose and we have a couple guys that can fill the basket so if your open, let fly is our mentality lol! Makes us more difficult to guard IMO too, because everyone knows were not hesitant to shoot they can't let up on anyone.


You'll get the dunk man! Just don't throw away easy opportunities LOOKING for the slam. It'll come.
Title: Re: Chris' training journal
Post by: Coges on February 20, 2013, 06:38:13 pm
Nice. My team is pretty limited for scoring opportunities. I've never put up a huge amount of shots though so that might be something to work on.

Yeah fingers crossed. When I get an extra 2-3" on the vert it'll come a lot easier too.
Title: Re: Chris' training journal
Post by: ChrisM on February 20, 2013, 09:44:17 pm
You don't need a lot of shots necessarily, just realizing where opportunities are and make the game easier. Of course teammates that can mobe the ball and play smart help immensely.

And hell yea 2-3" would help! It doesn't sound like a lot but it is when you're RIGHT THERE at being consistent with a dunk lol!
Title: Re: Chris' training journal
Post by: Coges on February 21, 2013, 12:36:48 am
I only really take 10-15 shots a game really so could probably afford to take some more anyway. Definitely helps having guys who can move and ball and move off the ball too. Also helps having guys who can give you the ball in the post to not only score but create opportunities for others. Anyway, enough of my whinging.

Exactly. I would think with another couple of inches I could have had 4-5 dunks this season quite easily. Once I hit 40 like you then lookout!
Title: Re: Chris' training journal
Post by: ChrisM on February 21, 2013, 08:27:56 am
Luckily its easier to gain vert than grow lol!

We play again tonight, some new team so no real plan going in against them. We'll be winging it lol!

Warmed up and stretched real well last night. Right ankle was a little tight so I grabbed some of the woman's resistance bands and rehabbed a little while watching TV. Feels quite a bit better this morning.
Title: Re: Chris' training journal
Post by: ChrisM on February 21, 2013, 11:17:42 pm
Well, we lost tonight. By 2 points. To a team we should have destroyed. We didn't play badly but we were missing our two posts so guess who had to guard the 6'5" guy? Yea, me lol! Quick breakdown of the game (and my performance lol), first half sucked. Down 7 at the half, it was like our shooting woes carried over to this game. We couldn't by a bucket for the first 15 minutes. First play of the game tall guy tries to post me and shoot a little turn around jumper. No dice, I literally snatched it away in mid air  ;D I ended up blocking his stuff multiple times, he just didn't use his body well at all. End of the half I got two layups to go, a 15 foot pullup j and a 3 (finally! lol) so I was feeling good going into the second. Second half I literally TORCHED this poor dude, dropped 32 points in the second. Felt like old me lol! Went 6-7 on threes and 7-10 from 2. We got up 11 with and they made a little run. Ended up being tied with 37 seconds left, their ball. My guy tries to go backdoor and they toss him a lob pass...I go up and intercept it like I'm playing cornerback and he grabs my left arm and literally pulls me out of the air, I lose the ball and they get a backdoor layup. Our PG's last second floater rolled out. Ballgame 92-90 :raging:. I'm pissed about the non call and the L but I am pleased that my game started to heat up. We get our posts back and play like that we can do some serious damage.

So after week 1 were 1-1, next week we play the consensus top 2 teams so that will be a good measuring stick. Can't wait to get back in the gym Saturday and lift some!!!



Final statline for me: 17-27FG, 41 pts, 11 rebounds, 4 assists, 5 blocks 1 steal and 2 turnovers. the scoring was nice but I'm pretty happy with the blocks and boards considering how under sized I was height wise.
Title: Re: Chris' training journal
Post by: Raptor on February 22, 2013, 05:19:45 am
The most I have ever scored in an official game in my life was 5 points.
Title: Re: Chris' training journal
Post by: ChrisM on February 22, 2013, 09:39:33 am
Some people just arent scorers. Shrug. To me that's the part of the game that comes most natural. I don't really count rec league cames as official, competition is to up and down IMO. Hell a few years ago I averaged close to 40 per and had a high of 70-something (we actually lost that game by 3 -___- one of their guys was bucket for bucket with me lol). I did have a couple 20+ pt games in high school including one where I had 14 in the first quarter, then got ejected in the second quarter. :(
Title: Re: Chris' training journal
Post by: Raptor on February 22, 2013, 10:32:08 am
I just never take shots. If I see a teammate open I ALWAYS pass him the ball. The reverse is never true, however. They all play for themselves and want to take as many (bad) shots as possible. That's why I stopped playing. That was really retarded.
Title: Re: Chris' training journal
Post by: ChrisM on February 22, 2013, 11:12:16 am
Yea getting froze out sucks. I have a lot of faith in my teammates and they return it back. Hell, I keep telling our PG to shoot more, he's such a natural point he'll pass up shots I know he can make. Lol! I try not to take to many 'bad' shots (I think bad shots for some aren't necessarily a bad shot for others) but I can look back at last night and find two I could have passed up. One was a deeeeep 3 attempt (that was short) in the middle of the second when I just wasn't missing. It was a heat check of sorts but I know we could have gotten a better shot. The other was an ill-advised, off balance turn around 17 footer in the first half over the big guy...not to sure wtf I was thinking there. Good thing is our PG and I are good friends and he let me know it was dumb lol! Were pretty good at letting the other know when they're slipping.
Title: Re: Chris' training journal
Post by: Raptor on February 22, 2013, 01:01:20 pm
Here we were all paying for the refereeing the same amount of money, except some were playing 5 minutes and some were playing 35 minutes. I was like "since I PAY to play you can't criticize anything I do at all. If you were paying me to play, THEN you'd have to right to criticize me".

And since we all pay the same amount of money for the refereeing when we play a different amount of time on the court, then it's even worse.

So finally I said "fuck you" and left.

One of them had the guts to say I'm too "slow" for them (because I play cerebrally and never go on suicide drive missions over the defense). I was about to say "hey, let's have a 50m sprint, whoever loses gets to be kicked in the balls by the winner".
Title: Re: Chris' training journal
Post by: ChrisM on February 22, 2013, 01:54:06 pm
Lol! Yea sounds like a shitty situation. We try to divy minutes up evenly (or to what you prefer like one if our wings likes to play 15-20minsat because he can give 100% for that long and hes done) but if you're hot you stay in lol!
Title: Re: Chris' training journal
Post by: Raptor on February 22, 2013, 06:33:12 pm
Yeah I'm a pretty sexy individual. I guess I should stay in each game, right?

ANYWAY, yeah what you're saying sounds like a "grown-up" version of basketball. Here it's everybody for himself and that's that. At least in the team I played for. There are other teams but I played in the worst one :P
Title: Re: Chris' training journal
Post by: ChrisM on February 24, 2013, 01:25:18 pm
Sat Feb 23 2013

I'll just say this now...this workout sucked


Bodyweight at 179lbs Sat morning. 180 pre lifting.  :o
Energy/CNS: shitty.
Injuries/fatique: zero

RDLs:
225x5 275x3; 275x1 325x1; 325x1 345x1FAILED. Tried something new with the two sets, did them off a 4" box and holy hell it crushed my p-chain. On the last single I could barely move the 345, decided to drop it rather than hurt myself. After the season I'll definitely be using the deficit deadlifts on my worksets!

Squats:
225x5 275x3, 325x1 345x1, 365x1 275x3. Did the squats near the end of my workout to try and let my p-chain recover a little, didn't help, the 365 felt like a ton out of the bottom, definite struggle.

depth/box jumps (series):
6 total sets

Jump squats:
5x2 (50lbs); 5 at BW

kettlebell swing:
12x1 w/ 45lb bell.

Ham curls:
100lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Spent a few minutes doing core exercises and jumping.


Couple of things to note: 1. My BW is wayyyy down this week, I attribute this to the 72 minutes in my two games and no lifting during the week. 2. I got in the gym late (midnight) and my CNS wasn't very excited. 3. I ate like crap today which may have had something to do with my energy levels (didn't eat 'unhealthy' minus a bowl of icecream just didnt eat enough). 4. While my strength seemed down tonight my quickness/transitions in the depth jumps and bounds were much quicker, probably due to playing more.

So lots of info to process, at first glance I need to eat more/better and I may be dropping some weight on the lifts not only to keep me fresher for games but also because I'm down a little on strength. I'll be happy if I can squat 365 and RDL 325 post season. I'll build more from there and be stronger next season.
Title: Re: Chris' training journal
Post by: ChrisM on February 28, 2013, 12:24:19 am
I know I'm late updating this...

We lost Tuesday night 116-110 to the consensus #2 team in the league. I truly believe we out played them but they hit two very lucky shots down the stretch and got a couple of long rebounds (we hit the boards on one and it literally ricocheted all the way to the 3 point line, guy caught it, hit the three SMDH) and that was the game. Individually I played very well IMO, 38 points/13 reb/8asst and 2 blocks. I'm starting to play instinctively again instead of thinking my way through a possession (which always slows me down) so thats good.

I *almost* had the play of the game/night but I was an inch or two short. I tried catching an offensive rebound over their center and smashing the putback. The guys said I was easily high enough but when I caught it I didn't feel like I had possesion very well...so I tried to cuff it. Yea, I got hung on the top of the front of the rim lol! Oh well, I had to try. :)

After the game I hauled enough ass to make the Tennessee-Florida game (GREAT seats!)....game was awesome and Thompson-Boling was  ROCKING. It was a damn good game too.

Anyway, going to do a little core work and some pushups/BW stuff tonight and get ready for tomorrow when we play the #1 team (they've mercy ruled every opponent so far). 
Title: Re: Chris' training journal
Post by: ChrisM on February 28, 2013, 12:07:47 pm
Well, our game with the #1 team got moved back for some reason, now were playing some other team. Also forgot to mention something and idk why because Ive never done it before. I was able to grab rim jumping off my right leg (left hand rim grab), regular SLRVJ style. I've tapped it a few times but never grabbed it off that leg.
Title: Re: Chris' training journal
Post by: ChrisM on March 01, 2013, 12:26:58 am
We ended up playing a lower echelon team tonight. We mercy ruled them with 16 minutes to go in the 2nd half. "final score" was 112-51 (they let us finish the game but no further scores/stats are kept). Saddest part was we played the first 4 minutes a man short and were still up one when the rest of the team arrived. I finished with 31 points, 19 rebounds, 14 assists and 7 blocks. Zero turnovers. :)  Most of those assists went to our PG who they kept leaving open! He ended up with 56 points lol! That's easily his most ever so I'm proud of him.

Only a few interesting things happened. 1: I almost/sorta/kinda dunked lol! I blew by my guy and went up but he tried to hold me down by pulling my left arm down, I tried for the jam anyway lol! Went off the backboard and in LMAO! 2: After the game we were playing around/cooling down and my center tossed me an oop that I barely tipped, I knew he threw it high I knew but I didnt know how high. Teammates said almost to the top of the square so easily one of my best jumps! 3: after said jump I got asked by a guy if I was on steroids lol! SMDH.

Anyway, were back to 2-2. Time to win a few next week!
Title: Re: Chris' training journal
Post by: ChrisM on March 03, 2013, 04:30:17 pm
Sat March 2, 21013

Bodyweight still down, 180 in the mornings, 182 preworkout.
No injuries but a bit of fatigue as i go to the gym very late again. CNS was probably a 6.5/10.
 
Tried something new with the squats and RDLs. I've been saying I felt slow in my plant for awhile now so I talked to a couple guys and they suggested the use of chains or bands to force me to 'finish' each rep rather than let momentum carry the weight. So I picked up some resistance bands, 100-120lbs of total resistance at the top ROM supposedly, so add that to my squat and RDL numbers at the top. I definitely felt a difference and it attacked my muscles differently for sure. Another positive is it forced me down faster in the squat which I feel loaded my muscles much more like a jump would versus me slowly lowering the weight and exploding up. Very nice.  :)

Squats:
135x5 185x5 235x3' 255x2 275x1 295x1 305x1; 135x5. Could feel the bands coming into play around just above parallel, really felt them at the quarter squat position up.  :headbang:

RDLs (4" deficit):
135x5 185x5 205x5; 225x2 245x1 265x1; 265x1. Didn't feel the bands as soon on the RDLs, going to experiment on different mounting positions. Felt them a lot just before lockout but not as much on the way up as the squats.

depth/box jumps (series):
8 total sets

Jump squats:
5x2 (50lbs); 5 at BW

kettlebell swing:
12x2 w/ 45lb bell.

Ham curls:
100lbs 5x2

Calf raises (500lbs):
8x2 (holds at top/bottom)


Typical core work and approach jumps. 3 step jumps SUCKED. TOTALLY felt the affects of the bands, it felt like I couldn't finish the jump, my legs just went to mush just before 'takeoff'. Jumps were around 36-37".

After the season I'll do a cycle with the bands then try a 3RM with both squat and RDLs and see what type of gains I made using the bands. Some of the reports I was reading sounded almost unbelievable so I'll report my findings.
Title: Re: Chris' training journal
Post by: Raptor on March 03, 2013, 04:32:52 pm
Why don't you have any videos of your jumps?
Title: Re: Chris' training journal
Post by: ChrisM on March 03, 2013, 07:10:47 pm
I don't have any recent ones. I have a few from a couple months ago I could dig up. Reasons are simple really though: 1. I dont have a video camera so everything is crappy cell phone footage and 2. Most of the time when I'm lifting or jumping Im by myself and itsthe hard toto vid yourself on athe cell phonebut lol. If I go to the gym with people I go to hoop, we may mess around between games but no one videos it. Shrug

If you'd like I'll see if the woman will take a vid or two on her iPhone after Tuesdays game. :)
Title: Re: Chris' training journal
Post by: Raptor on March 03, 2013, 08:43:14 pm
You do realize that a camera is very cheap nowadays, don't you? :P
Title: Re: Chris' training journal
Post by: ChrisM on March 04, 2013, 08:52:40 am
Yea yea lol! A cheap cam is exactly that, cheap IMO. I'd like to get a nice cam but school/car/house loans are killing me currently. :(

Either way. I'll get the lady or someone to take a vid before/during/after/sometime at the game on Tuesday for you guys.


Update on the bands: I'm definitely more sore today than I normally am. Usually the soreness is gone within 24 hours but Im still feeling soreness in my mid quads today (36 hours later) so they effectively hit my quads differently. Now to see if sustained use makes an impact on rvj. :)
Title: Re: Chris' training journal
Post by: ChrisM on March 05, 2013, 08:18:54 pm
Well, shitty update forthcoming:

Our game was cancelled. Not sure why, noone seems took know but they said we are still on for Thursday. Sooooo I took the woman to dinner because she broke her leg Sunday snowboarding (total suckage).  I know I promised vids so Im sorry. I'll get some at our game Thursday. I know the team we're scheduled to play and we'll probably mercy rule them so I should be pretty fresh for some good jumps. :)

Anyway dinner was good. :) lol!
Title: Re: Chris' training journal
Post by: Coges on March 05, 2013, 09:03:18 pm
Mate no good about the game but awful news that your girl broke her leg.
Title: Re: Chris' training journal
Post by: ChrisM on March 05, 2013, 09:07:50 pm
Shes pretty tore up about it, she loves to board. She's in a walking boot/leg thing right now and goes to the ortho(?leg/foot doc lol) tomorrow to get more xrays and a final diagnosis. Its not a diplaced.fracture or anything, the ER doc said it kind of looked like a bad stress fracture right below her knee but we'll learn more tomorrow.

And yea, U was all ready to go and play amd got the call 15min before we were to leave the house. I would've gone anyway but thats a 30-40min drive. :/
Title: Re: Chris' training journal
Post by: Coges on March 05, 2013, 09:20:54 pm
Fingers crossed she gets a good prognosis. Shit that she'll miss the rest of winter though. Do you get much snow where you are?
Title: Re: Chris' training journal
Post by: ChrisM on March 05, 2013, 09:51:06 pm
Its been crap this year. We live in East TN near Knoxville so we have a few resorts that are easily accessible (few hours) but we haven't had much snow this year. Our local resort (in our county, 45 minute drive or so) closes in a week or two though. The shittiest part is she had just gotten enough courage to go over the big kicker that she broke her jaw on last year. Yes, shes highly accident prone. Smh.
Title: Re: Chris' training journal
Post by: Coges on March 05, 2013, 11:05:46 pm
Damn no good. At least she's out there giving it a go.
Title: Re: Chris' training journal
Post by: ChrisM on March 06, 2013, 02:16:37 pm
She is. :)


Well, news today is that she has two stress fractures and something called exercised induced.compartment syndrome. So after she's out of her boot she has to do some rehab stuff. I looked at a few of the exercisess and I think I'll do them as well as some prehab work.
Title: Re: Chris' training journal
Post by: Coges on March 06, 2013, 10:10:03 pm
Better or worse than you expected?

What's the kind of recovery from something like that?

(I know this is your training log and not hers but anyway haha)
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 08:51:03 am
The stress fracture is better I guess....this compartment syndrome stuff idk yet. Possible surgery in the future but they're going to try rehab stuff first....or she could stop boarding (yea, right lol)



Anyway game tonight! Vids as promised. :)
Title: Re: Chris' training journal
Post by: Raptor on March 07, 2013, 09:15:41 am
Make sure the... "camera battery is not running low on those 45 inch jumps"
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 10:08:52 am
Lol! It'll be on a cellphone. :(

If I get anywhere near 45" I'll shit. 40-42" I'll guarantee off a run up. Low 30s standing as well.
Title: Re: Chris' training journal
Post by: fast does lie on March 07, 2013, 11:44:22 am
Make sure the... "camera battery is not running low on those 45 inch jumps"

and make sure you don't "forget to record because I was too pumped up and nervous before the game"
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 12:03:37 pm
Lol! You guys are starting to sound like you don't believe I can do this? That hurts. :'(



But its ok. :)
Title: Re: Chris' training journal
Post by: LBSS on March 07, 2013, 01:36:29 pm
Lol! You guys are starting to sound like you don't believe I can do this? That hurts. :'(



But its ok. :)

go look up rip's old journal if you want to know why people are skeptical of "i jump over 40 but i don't have a camera/my camera ran out of batteries/i left it at home today next time i promise guys".
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 02:07:20 pm
Dayyyyuuuuuum. Lol! I just read the last page, ouch.

Don't worry I wont go claim a 50" running jump or 'low 4 40'. Hopefully, maybe, one day but definitely not.anytime soon lol! I'd be hard pressed to run a mid 4 right now by my guess. I will, however, promise not to act like a childish asshat and go off on everyone and cop an attitude lol! I understand the doubt and auch so I'll make sure to get a vid. :) I mean.....I did post that pic my buddy shot on page 3....jk jk vids>pics I know. :D

Thanks for the headsup tho LBSS.
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 03:15:40 pm
Alrighty. This isnt the best but....its what I have right now. I was texting the fiance about you guys doubting me (I hate being doubted, I think a man is his word/reputation :) I do understand you're doubts though) and she says 'babe, I think I have an old vid on my phone' and then texted me this vid which IveACT uploaded to youtube (first upload ever woohoo!). Anyway shes says the file info dates it to Aug 3 2012. :)


 https://www.youtube.com/watch?v=sKSc36fjwss&feature=youtube_gdata_player


Not sure how to embed on phone sorry. :(
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 03:16:43 pm
And yes its shitty quality. :(
Title: Re: Chris' training journal
Post by: LBSS on March 07, 2013, 03:18:46 pm
Alrighty. This isnt the best but....its what I have right now. I was texting the fiance about you guys doubting me (I hate being doubted, I think a man is his word/reputation :) I do understand you're doubts though) and she says 'babe, I think I have an old vid on my phone' and then texted me this vid which IveACT uploaded to youtube (first upload ever woohoo!). Anyway shes says the file info dates it to Aug 3 2012. :)


 https://www.youtube.com/watch?v=sKSc36fjwss&feature=youtube_gdata_player


Not sure how to embed on phone sorry. :(

lol, quality ain't bad but i think you need to have a chat with your GF about framing shots.

 :lololol:
Title: Re: Chris' training journal
Post by: ChrisM on March 07, 2013, 03:25:22 pm
Really? Looked shitty on my phone lol!

And yea, I'll mention that tonight but, like I said its what I've got lol! Thats probably only 38" anyway. Not 40"=no happy lmao
Title: Re: Chris' training journal
Post by: Raptor on March 07, 2013, 07:16:39 pm
Alrighty. This isnt the best but....its what I have right now. I was texting the fiance about you guys doubting me (I hate being doubted, I think a man is his word/reputation :) I do understand you're doubts though) and she says 'babe, I think I have an old vid on my phone' and then texted me this vid which IveACT uploaded to youtube (first upload ever woohoo!). Anyway shes says the file info dates it to Aug 3 2012. :)


 https://www.youtube.com/watch?v=sKSc36fjwss&feature=youtube_gdata_player


Not sure how to embed on phone sorry. :(

lol, quality ain't bad but i think you need to have a chat with your GF about framing shots.

 :lololol:

I just can't understand people like that... I mean why the heck would you "frame" it like she did there? It's just crazy.
Title: Re: Chris' training journal
Post by: vag on March 08, 2013, 05:32:16 am
Also, they weren't doubting you, they were mocking rip. Rapror requested vids not to see if you are lying, but just because he would enjoy seeing 40+ on vid like we all do. The rest part was all about rip.
Great jump btw! The quality is very nice, don freak out about it. No comments about 'framing'  :derp:
Title: Re: Chris' training journal
Post by: ChrisM on March 08, 2013, 10:59:59 am
Alright, I spent most of the night at the hospital and Im at work now so I didnt get time to upload the vids off her phone but I do have a few. I'll update tonight after work for you guys.


Yea, I see that now that I read Rips thread more thoroughly Vag. Actually, its pretty funny lol!
Title: Re: Chris' training journal
Post by: ChrisM on March 09, 2013, 05:57:25 pm
Ok, sorry this took so long guys, had a bunch of serious family stuff come up. Anyway I'll start with the beginning, Thursday night...

I got to the game 5 mins before tip off so I didn't get a chance to video any jumps before the game (don't worry lol), anyway tried to get loose and warm in that short time but that wasn't happening so on with the game. We ended up losing by 2 in double OT to a team that shouldn't have even been on the court with us. Looking back at the game they actually played very smart for this years new rules (no refs/FTs/call your own fouls...gay yes, but it saved someone money I guess SMDH). Bottom line? I have NEVER been fouled that many times. Every time I got the ball in any position to score, I got hacked. The guy guarding me straight up told me and I quote "hey, I'm not going to let you have any baskets, period" (this was after he had fouled me on back to back possessions). I'm a VERY chill/laid back individual that just loves to have fun but even I got angry at this BS and almost got in a fight midway through the second half. Anyway I missed a deep three with 6 seconds left that would have won the game so I'm pretty down on my performance. I ended up with 26 points and 11 rebs but neither my team or I got any rhythm going and we shot poorly. Our team captain had a small chat with the league director (who saw parts of the game) so we'll see if we get our refs back next year.

Since we went double OT I didn't get a chance to make multiple jumps/vids afterward I only got one shitty attempt in (I had just played 47 out of 50 mins lol)

http://www.youtube.com/watch?v=-ClSTTqzsoY 

For reference the pad on the backboard is 9'6 and I'm 5'11 in shoes. I appear to be a few inches short of the pad so I'd call this jump 37-38" at best IMO.

I will get a few more vids of better jumps for you all next week but in this vid you can see what I mean when I say I feel like I'm slowing down in my plant. I need to transition my speed better to see better results jumping ( or get stronger lol)

I have another workout tonight, almost time to go get it!

Oh as always, comments, questions, advice or observations are always welcome!
Title: Re: Chris' training journal
Post by: ChrisM on March 09, 2013, 06:08:26 pm
Also found a few older vids that I had forgotten about!  :)

These are from awhile back (december time frame) but hey there vids lol!

http://www.youtube.com/watch?v=B0olnLlzSjU

This is from the gym were the first vid is taken. It's "framed" better lol but damn I plant so slooooow. GAh! :raging:

And this one is from the same gym, I thought I'd deleted it after sending to my buddy but I guess not.  :D Anyway its not a 40" jump but rather a weak ass one hander with no real run up. I looked at it closer and my wrist appears at the rim so it should be 37ish inches being that my reach is 7'6" (so 30" just to touch the rim). Ignore the commentary  ;D that was for him because he always says I can't dunk off one step lol which is usually true, I lose grip on the ball alot.  :-[

http://www.youtube.com/watch?v=h4_Xdy8C8Lg

Anyway there are a few vids, i promise to get better ones soon.
Title: Re: Chris' training journal
Post by: ChrisM on March 09, 2013, 06:10:43 pm
Flame away. :D lol
Title: Re: Chris' training journal
Post by: seifullaah73 on March 09, 2013, 06:51:45 pm
Nice jumps, last video is private. i want to see.

oh wait i was supposed to be flaming. hmm..

...

well, they are not 40" so not impressed
 :trolldance:
Title: Re: Chris' training journal
Post by: fast does lie on March 09, 2013, 06:57:22 pm
Ok, sorry this took so long guys, had a bunch of serious family stuff come up. Anyway I'll start with the beginning, Thursday night...

I got to the game 5 mins before tip off so I didn't get a chance to video any jumps before the game (don't worry lol), anyway tried to get loose and warm in that short time but that wasn't happening so on with the game. We ended up losing by 2 in double OT to a team that shouldn't have even been on the court with us. Looking back at the game they actually played very smart for this years new rules (no refs/FTs/call your own fouls...gay yes, but it saved someone money I guess SMDH). Bottom line? I have NEVER been fouled that many times. Every time I got the ball in any position to score, I got hacked. The guy guarding me straight up told me and I quote "hey, I'm not going to let you have any baskets, period" (this was after he had fouled me on back to back possessions). I'm a VERY chill/laid back individual that just loves to have fun but even I got angry at this BS and almost got in a fight midway through the second half. Anyway I missed a deep three with 6 seconds left that would have won the game so I'm pretty down on my performance. I ended up with 26 points and 11 rebs but neither my team or I got any rhythm going and we shot poorly. Our team captain had a small chat with the league director (who saw parts of the game) so we'll see if we get our refs back next year.

Since we went double OT I didn't get a chance to make multiple jumps/vids afterward I only got one shitty attempt in (I had just played 47 out of 50 mins lol)

http://www.youtube.com/watch?v=-ClSTTqzsoY 

For reference the pad on the backboard is 9'6 and I'm 5'11 in shoes. I appear to be a few inches short of the pad so I'd call this jump 37-38" at best IMO.

I will get a few more vids of better jumps for you all next week but in this vid you can see what I mean when I say I feel like I'm slowing down in my plant. I need to transition my speed better to see better results jumping ( or get stronger lol)

I have another workout tonight, almost time to go get it!

Oh as always, comments, questions, advice or observations are always welcome!

i thought the foam was 9'3 - 9'4... b/c the orange part is 9'6- 9'7 ... i measured it no joke.
Title: Re: Chris' training journal
Post by: ChrisM on March 09, 2013, 07:10:05 pm
Sorry, fixed the last vid. Oops.

UA, if you look at the fist vids vs that one you can see the difference in backboards/pads. In the first vids the pad is much lower than versus that goal as the backboards vary. hell, I'll measure it again next tuesday.
Title: Re: Chris' training journal
Post by: Raptor on March 09, 2013, 07:36:00 pm
You remind me of Jacob Tucker for some reason... you load a lot on that right leg.
Title: Re: Chris' training journal
Post by: ChrisM on March 09, 2013, 08:16:16 pm
I'm okay with that, he can fly lol! One day I'll get where he is. One day.
Title: Re: Chris' training journal
Post by: ChrisM on March 10, 2013, 02:04:56 pm
Sat Mar 9, 2013

Bodyweight at 179lbs (morning), 181lbs pre workout
Good energy, no injuries or fatigue.

Banded Squats:
185x5 225x5 275x3; 325x3 x3 x3; 345x1 365x1(depth wasn't great, failed IMO) 325x5 (1/4 squats for speed). The bands are definitely helping force me to finish lifts out. the quarter squats at the end really hit the quads hard, hoping they'll translate to rvj decently.

Banded RDLs (deficit/off 4" box):
225x5 x5 245x3; 265x1 x1 x1; 295x1 (fail, I got the weight halfway up but couldn't power through the bands to lockout, tweaked my low back slightly as well so i dropped it, try again next week)

Jump squats:
5 w/50lbs, 5 w/ 80lbs, 5 at BW

Depth jumps/Bounds in series into box jump (18" boxes, 40" box jump to end):
6 circuits

calf raises on leg press machine:
6x3 at 550lbs

ham curls:
6x3 at 120lbs

KB swings:
skipped

Finished with core work and tried a few jumps but my back was already tightening up so I skipped jumping as well. Ice, ibuprofen and rest, got to get healed up for Tuesdays game. I'm a little sore/tight this Morning (Sunday) but I'm full ROM and no sharp pains so I'm hoping I just pulled it a little. Had a great workout going up until then, these banded squats kick my ass. Good stuff.
Title: Re: Chris' training journal
Post by: Raptor on March 10, 2013, 02:08:43 pm
Depth jumps after strength work? Not safe.
Title: Re: Chris' training journal
Post by: ChrisM on March 10, 2013, 02:14:16 pm
Well, I don't post the lifts in the order I do them but I have done depth jumps post squats before (not immediately after but 10-15 minutes later). Why is that a bad thing?


Legit curiosity, i don't want to hurt myself doing something dumb. :)
Title: Re: Chris' training journal
Post by: Raptor on March 10, 2013, 04:28:49 pm
Why do you think?
Title: Re: Chris' training journal
Post by: ChrisM on March 10, 2013, 08:11:53 pm
I'd think because my muscles would be fatigued and I'd risk injury due to the shock of landing?
Title: Re: Chris' training journal
Post by: Raptor on March 10, 2013, 09:27:05 pm
Bingo!
Title: Re: Chris' training journal
Post by: ChrisM on March 14, 2013, 12:09:00 am
Late update for Tuesday....we lost by 19. They had one small school D1 guy and two D2 guys and DESTROYED us on the glass. We stayed with them until about 12 minutes left in the second half and we went cold for a few minutes and went from down 7 to down 25 just like that. We battled back hard but their dominance on the offensive glass did us in. We had 4 points on 3 offensive rebounds lol! I landed on a guys ankle with 7 minutes left and sat the rest of the game. It's tender still but the swelling went down quickly with ice so I don't think its too bad. I bought a brace today and I'll wrap it and throw the brace on and give it a go tomorrow, see what happens.
Title: Re: Chris' training journal
Post by: LBSS on March 14, 2013, 09:34:53 am
from my n=4 experience (i.e., four ankle sprains), ace bandages are better than braces.
Title: Re: Chris' training journal
Post by: ChrisM on March 14, 2013, 10:21:33 am
Thats what my mom said (25+ years of ER nursing), then she gave me two ACE bandages, some tape and some gauze stuff lol! It was like a training room walked into my house last night lmao!

Its still sore this morning but the swelling appears to be all gone so thats a positive. Its not a high ankle sprain according to mom so thats good as well. Either way gameplan is wrap, warm up good and ibuprofen lol!
Title: Re: Chris' training journal
Post by: LoopieMclooperson on March 14, 2013, 12:03:29 pm
Late update for Tuesday....we lost by 19. They had one small school D1 guy and two D2 guys and DESTROYED us on the glass. We stayed with them until about 12 minutes left in the second half and we went cold for a few minutes and went from down 7 to down 25 just like that. We battled back hard but their dominance on the offensive glass did us in. We had 4 points on 3 offensive rebounds lol! I landed on a guys ankle with 7 minutes left and sat the rest of the game. It's tender still but the swelling went down quickly with ice so I don't think its too bad. I bought a brace today and I'll wrap it and throw the brace on and give it a go tomorrow, see what happens.

that's rough.
In my experience rolling my ankle, wrapping it and  playing on it the next day has always gained me further injury.
any chance you can stay off it for a few more days?
Title: Re: Chris' training journal
Post by: ChrisM on March 14, 2013, 12:52:38 pm
Not really unless we are absolutely killing whoever we play tonight. :/ I rolled it Tuesday night so its had 48 hours to get a little better (not great I know) but I can walk on it with a little soreness but almost no pain and I have a decent ROM currently so we'll see. I'll tape it and warm up slow, if it is painful I won't play (just a rec league anyways). If I play and it swells up afterward or the soreness/pain increases then I'll skip lifting Sat and rehab hard.
Title: Re: Chris' training journal
Post by: ChrisM on March 14, 2013, 11:52:36 pm
Good news is we won!!! Great news is my ankle doesn't seem to be any worse off than it was, but I'll re-evaluate in the morning.

Despite not having our starting center and being outsized at almost every position we controlled the glass and shoot very well. We ended up winning by 16, 110-94 and it really wasn't that close. They couldn't stop us off the dribble which led to open 3s off kick outs and easy pull up jumpers. Very pleased with how we played today.

As for the ankle, I took some ibuprofen pre game and had it taped up very tight which felt weird during warm ups and the first few minutes but I got used to it pretty quickly IMO. It doesn't appear to have swollen any (I've stretched and iced it already, now its back in some ace wraps) currently so thats a good sign. It's still sore/stiff-ish but I had no sharp pains cutting or jumping tonight so I'm happy.
Title: Re: Chris' training journal
Post by: ChrisM on March 20, 2013, 01:22:40 pm
Skipped my planned workouts this weekend and focused on resting/rehabbing the ankle. After last nights game I believe I'm basically 100%. We finally played the #1 team in the league (record wise) and we put up a hell of a fight. We ended up losing in triple OT by 1. I missed two threes that should have ended the game, one in the first OT with 10 seconds left that was in and out and another in the 2nd OT that would of put us up 5 with 45 seconds left. On both they felt good, just unkind rims I guess. Other than those I played pretty good and our posts did a great job holding their own on the boards despite a significant height disadvantage.

I felt very energetic and bouncy last night, I think the skipped workouts let the rest of my body heal as well. Seeing that I'll probably take a week off or do light weights for a week after the season ends then hit.the weights harder than ever.
Title: Re: Chris' training journal
Post by: ChrisM on March 23, 2013, 11:39:47 pm
No workout today. Im laid up with some strain of flu. Bodyweight is down to 175 and I look like shit. Trying to stay hydrated but this thing is kicking my ass lol! Hoping to get over it enough to play Tuesday.
Title: Re: Chris' training journal
Post by: ChrisM on March 27, 2013, 07:35:46 pm
The end of the season tournament started last night, double elimination style (yea this is a short league, they have longer ones later in the year). We ended up playing two games. We mercy ruled our first opponent with 7 minutes left to play. Our backup wing played the best I've ever seen him play, just outside his mind on last night. Was awesome to watch. I played 10 mins and played like shit I feel. I'm obviously not over this sickness crap although I stopped throwing up early Monday. Jumper was off and I just felt drained energy wise. When I pulled myself out of the game I was pouring sweat like I'd been playing for an hour lol!

Our second game we ended up losing by 12. We were up for almost all of the first half and were down 6 at halftime. In the second half their post went off, I've never seen him play like that in all the years I've known the guy and we just couldnt guard him. He did have 2" and 70lbs on our post and he used it very well last night. I only played 12 mins to start the second half and I played better than I did the first game but I still was nowhere near my usual self. I pulled myself after 12mins because I literally thought I was going to pass out. I felt like I'd been playing all of both games and I look at the clock...nope, I played less in both games combined than I normally do in a single game lol! I wish I could say that if I was healthy we would have won but you never know. Oh well, I'm resting as much as possible and have upped the fluid intake today so hopefully I'll be more myself tomorrow. Our first game we should win very easily so I'm only going to play 5-8 mins to get a feel for how I am going and to try and conserve energy because our second game looks to be a tough physical match up judging by the bracket.
Title: Re: Chris' training journal
Post by: ChrisM on March 30, 2013, 03:01:45 am
Finally played up to my standards last night. Played 34 minutes, felt great, good energy, focus and no hint of being sick. We won a battle 105-103. Very physical game (this is the same team that we lost to in the regular season that fouled the hell out of us) but much cleaner this time around although there were a few chippy moments lol! I finally found my jumper and I went off. 61 points, 17 rebounds and a few blocked shots. They kept switching guys onto me but it was either a smaller player that I could post up or they stuck a post on me that had no shot at guarding me on the wing. Since I was shooting so well it was a pump fake or any hesitation move and they'd either jump or fall back on their heels trying to time the shot or drive. Too easy. We should have won this game by much more but our bug guy landed on his ankle wrong with about 9 minutes to go and they started to come back on us by feeding the post but we made enough shots down the stretch to pull it out. Super fun game.

Next game is against the team we went to triple OT with so it should be fun as well. We could use some revenge. ;)
Title: Re: Chris' training journal
Post by: ChrisM on April 02, 2013, 12:11:57 am
Sat Mar 30 2013

Alright, after 2 weeks of no lifting I was DYING to get back in the weight room!

My bodyweight seems to have stabilized at 177-179lbs depending on fluid intake and if it's before or after a game day for the last week or so. No injuries or soreness although I was a bit tired from work and I believe it showed later in the workout after the adrenaline of getting to lift again wore off. Anyways, I figured I would be weak after two weeks off so I did a light workout both in tonnage and rep/set scheme just to make sure I don't inure myself and my form is still decent.

Depth jumps/bounds (in series):
4 total circuits (20 total jumps)

Banded squats:
225x5 315x3 x3 225x5

Banded RDLs (4"deficit):
225x5 245x5 265x3  Form SUCKED on the RDLs, I'm strongly considering eliminating the bands on these as they don't seem to help like they are on the squats. I *think* they're hurting my form at the top ROM as I unconsciously round a little trying to drive through the extra resistance. Next session I'll try them without the bands and really focus on form again.

Jump squats:
5 w/ 50lbs, 5 at BW

Ham curls (120lbs):
5x2

Calf raises on leg press machine:
8x2 (500lbs)

Wow, I'm weak as shit. My approach work I usually do at the end of the session sucked. I sort of expected I'd get weaker during the season tho so I'm just going to maintain as much as possible and get after it hard after the season again.
Title: Re: Chris' training journal
Post by: ChrisM on April 04, 2013, 03:37:30 pm
Well...seasons over. We got thoroughly smacked in the semifinals. We ended up losing by 24 although we kept it close until about 8mins left and ran out gas/subs. Our second leading scorer was out and our first sub so we didn't do too bad. I ended with 44pts but I just couldnt score enough to keep up. Im not too disappointed with our season but I found some things to work on in my game. I got stronger and faster but my first step feels slow this year and my mid range game footwork was off which hurt my overall game IMO because I was using to much space. So, I'll be doing more quickness training this summer amd getting back into a routine with my lifting next week.
Title: Re: Chris' training journal
Post by: ChrisM on April 05, 2013, 09:17:50 pm
Just joined a 24 hour fitness center chain with the woman. So now I can lift at the complex's clubhouse and at this gym. I think switching it up every once in awhile will help. The closest fitness place is 10mins from the house but it doesnt have a court...however, the one 20-25mins away does so now I can hoop and jump whenever which is great because my schedule isn't normal lol!

Anyways, back to full workouts tomorrow night!
Title: Re: Chris' training journal
Post by: ChrisM on April 08, 2013, 10:48:11 pm
Sunday April 7 2013

Bodyweight was 178 in the morning, 180 pre workout.
No aches or injuries, motivation and energy very good.

Dynamic warmup: jogging, tuck jumps, ankle bounces, a skips, karaokes, etc. Tested my SVJ after warmups at consistent 32".

Depth jumps (18" box):
8x2

Bounds:
8x2

Banded squats:
225x5 275x5, 325x5 x5, 325x5 275x5. I finally measured the length of my bands at the top ROM in my squat and, according to the chart, they should be between 55-60lbs per side. These things really force me to push through the entire ROM. Awesome.

4" deficit RDLs:
225x5 x5, 275x3 x3, 295x1 x1. I did the RDLs unbanded and instantly noticed better form, I'll continue them this way. RDLs were about 45mins after squats and they sucked, I felt very weak. Next session I'll do RDLs first and more volume.

Ham curls:
120lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Step ups (60lbs):
6x2 (each leg)

Did some light core stabilization work and attempted some approach work but after two very subpar jumps I scrapped that idea.

Overall a decent first workout post season. I'm hoping to quickly regain some of my lost strength (all lifts were down including upper body stuff) and then I'll re-evaluate my weaknesses and attack them. Also going to try to add in a sprint/pylo day in between lifting days.
Title: Re: Chris' training journal
Post by: ChrisM on April 10, 2013, 12:04:58 pm
Tuesday April 9 2013

Bodyweight was 177 in the morning, still 180 pre workout.
A little sore from Sunday but it went away mostly in my warmup. Good energy.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

SVJ tested at 31" today which sort of surprised me because I still had some quad/glute soreness.

Depth jumps (18" box):
8x2

Bounds:
8x2

Box jumps:
x6

4" deficit RDLs:
225x5 x5, 275x5 x3,275x5 225x5. Lost my grip on the 4h set (275x3). Form was ok. Probably going to stay at this weight/rep scheme for a few more sessions, volume is good.

Banded squats:
225x5 275x5, 275x5 325x3, 275x5 225x5. Squats felt really heavy if they're at the end of the session lol!

Ham curls:
120lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Jump squats (60lbs):
5x2, BWx5

BSS:
10x1 lightweight 100lbs, pulled these out after warmups for some glute work pre RDLs.

Good workout overall. Did a little ab work and a few jumps at the end but my legs are dead lol!
Title: Re: Chris' training journal
Post by: ChrisM on April 11, 2013, 11:31:19 pm
Thursday April 11 2013

Bodyweight pre workout at 181. Decent motivation, got better as I went along. No real soreness or injuries.

I lifted at the new gym for the first time, really enjoyed it even though it was busy. Trained with the fiance's Dad (ex college RB/pro body builder, the guy is a monster lol) and we did upper body. I'm very weak upper body wise compared to before rec league but he showed me a few new things and I'm excited to incorporate them. After the lifts I did some core work and some pylos/sprints.

Depth jumps:
6, 6. Had a higher box (24" vs 18") and definitely noticed the difference, jumps felt more explosive and higher. Time to move to a 24" box for good.

Ankle hops:
30secs x2 each leg, 30secs x1 both legs

Single leg bounds:
2 sets per leg (roughly 20 yards a piece)

Bounds (both legs):
2 sets

Sprints:
a few warmup 40s, 4 hard 40s.

Upper body will be sore tomorrow, I've never lifted that hard/much upper body. The sprints felt a little slow but I haven't sprinted hard in awhile. Jumps felt good.
Title: Re: Chris' training journal
Post by: LBSS on April 12, 2013, 11:10:16 am
man there is part of my problem right there. i jump lower off 24" than 18".
Title: Re: Chris' training journal
Post by: Raptor on April 12, 2013, 12:11:45 pm
man there is part of my problem right there. i jump lower off 24" than 18".

Either calf or quad issue. You make the call.

However, I think some people will never be better of 24 than 18 due to their structure and regardless of strength.
Title: Re: Chris' training journal
Post by: ChrisM on April 12, 2013, 12:57:44 pm
^Right. I only had access to a 18" box before so its all I could use but if you have multiple heights to choose from try them all (within reason lol) and see which one you jump higher from. Judging by your squat I'd lean toward your calves, you've got a good squat. Do you train calves LBSS?
Title: Re: Chris' training journal
Post by: LBSS on April 12, 2013, 01:50:10 pm
^Right. I only had access to a 18" box before so its all I could use but if you have multiple heights to choose from try them all (within reason lol) and see which one you jump higher from. Judging by your squat I'd lean toward your calves, you've got a good squat. Do you train calves LBSS?

nope but they're about to rocket up the priority list as i back off on my squat and start focusing more on speed and power stuff.
Title: Re: Chris' training journal
Post by: ChrisM on April 12, 2013, 02:19:18 pm
Do it. Your jumps may start with core/glute/quad/etc but they end at your feet, don't lose the power you're generating up 'top' by lacking the ability to transfer it to the ground. Feet/ankles/calves have to be strong. I've noticed a difference (small but there) since I started hitting mine harder.
Title: Re: Chris' training journal
Post by: vag on April 13, 2013, 08:54:27 am
My depth jumps are also higher from low ( 18'' and lower ) boxes, and in all cases ( box heights ) lower than my SVJ.
Kellyb had the box-height/SVJ performance as a reactivity test in VJB.
Long story sort : lower DJ than SVJ and/or higher DJs from low than high boxes = bad reactivity, need for RFD training.
But the strength test overrides the above test. Less than 1.5*BW squat = need for strength training regardless of DJ/SVJ performance.
The latter my case, the former is LBSS's case.
Title: Re: Chris' training journal
Post by: Raptor on April 13, 2013, 11:51:50 am
A depth jump is VERY quad and calf dominant vs the SVJ which is kinda quad and hip dominant. A broad jump is hip dominant and consecutive broad jumps are pretty much calf and hip dominant.

Considering these things you can make a good idea at what you're lacking.
Title: Re: Chris' training journal
Post by: ChrisM on April 14, 2013, 11:26:06 am
Sat April 14 2013

Bodyweights: 177  morning, 182 pre workout.

Left bicep sore from Thursday. Stayed sore during workout. Slight soreness in triceps, went away through warmups.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

SVJ still at 31-32" preworkout. I usually jump a few inches higher after my first squat set, I'll test it again next session then.

Depth jumps (18" box):
8x4

Bounds:
8x4

4" deficit RDLs:
225x5 x5, 275x5 x5,275x5 225x5. Getting better. One or two more session and I'll try more weight for sets.

Banded squats:
225x5 275x5, 275x5 325x4(failed 5th), 275x5 225x5. Had a twitch in the right quad that threw off my balance on the 5th rep at 325, got pinned hard lol!

Ham curls:
120lbs 8, 8, 8

Calf raises:
500lbsx 8, x8. 550lbs x8

Shot some hoops afterward to cool off, maintain my shot. I'm wary of doing much max RVJ after lifting right now as I don't think I'm accustomed to the more volume yet. Still had a couple weak one handers off 2 steps. Need to measure this goal at the new gym, feels like 9'10-11" or I'm just jumping more efficiently.
Title: Re: Chris' training journal
Post by: ChrisM on April 16, 2013, 12:09:46 am
New gyms goal is legit 10. Went and played an hour or so of halfcourt ball (courts just a half :/ but its 24/7 so I'll deal). Decent competition but nothing like the league play was. Missed two in game dunks, one two hander that I back ironed and one pff one foot were I was surprised I got up there lol!


Good conditioning and I got to work on my game a little so I'll take it
Title: Re: Chris' training journal
Post by: ChrisM on April 17, 2013, 01:27:03 pm
Tues April 16 2013

Bodyweights: 178  morning, 182 pre workout. I'd like to maintain this low 180s bodyweight, I feel good at this weight. Just have to get stronger.

No real soreness/injuries. Good energy, decent focus.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc. SVJx4 31,32,32,31 inches. Tried after the 225x5 squat warmup and got 33".

Depth jumps (18" box):
8x4

Bounds:
8x4

4" deficit RDLs:
225x5 275x5, 275x5 x5,275x4 225x5. upped the volume of 275s but lost grip during last set. I was tryin gto make it through without straps but I think I'll strap up in later sets from now on.

Banded squats:
225x5 275x5, 275x5 325x5, 325x3 225x5.

Ham curls:
120lbs 8, 8, 8

Calf raises:
500lbs x8 x8. 550lbs x8


Getting some upperbody strenghth back, benched 225x6 for my top set today, really want that 225x10 back for some reason. Shot some FTs and jumpers afterward. Tried one submax RVJ, didn't like how the legs felt on landing so I'll do some more jumping on Thursday. Good workout.
Title: Re: Chris' training journal
Post by: ChrisM on April 19, 2013, 11:01:54 am
Thursday April 18 2013

Bodyweight still going up slightly 180 dry, 183 pre session.
Still relatively ache free. A little sore in the calves but not bad.
Motivation wasnt really there at the beginning but the upper body circuits helped get me up.

Did a volume/medium weight upper body circuit chest/shoulders, abs, bicep and tris. Volume stuff was new, definitely felt it lol!

Depth jumps (24" box again):
6, 6 man the difference off the higher box is still amazing me. Smh. Just awesome.

Standing box jumps (48"):
6. Good start considering I've never done max height box jumps.

Running box jumps (54"):
6, would have liked to try a little higher but the other pads were in use :/ oh well, next time.

Bounds double leg:
3x20yards

Single leg bounds:
2x (each leg) 20 yards

Ankle bounces:
30 secs x2 both feet, 30 secs x1 each foot


Sprints:
10yrd x4, 20yrd x4, 40yrd x4. First two at each distance were 60-70%, last two 90%. Almost feel.confortable
Title: Re: Chris' training journal
Post by: ChrisM on April 19, 2013, 11:11:53 am
*comfortable with the short distances and starts. I'll work my way to 100 yards+ then start adding some topend and stride work.

Due to lack of motivation to begin with and feeling slow as shit in the sprints I'm giving this workout an 'average' grade. Hopefully the sprints will come around in the next few weeks and have a positive correlation on my plant speed.


Also, my phone is stupid and wouldnt let me do this as a single post lol
Title: Re: Chris' training journal
Post by: ChrisM on April 22, 2013, 09:56:43 pm
Sun April 21 2013

Bodyweight: 180 morning, 183 pre workout.

Energy was good, strong mental focus. No injuries or aches.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

Depth jumps (18" box):
6x4

Bounds:
6x4

4" deficit RDLs:
225x5 275x5, 275x5 x5,275x5 225x5. Grip getting better, almost ready for more weight then work my way back to a 5 rep set.

Banded squats:
225x5 275x5, 275x5 325x5, 325x5 225x5.

Ham curls:
120lbs x8, 140lbs x8, x7. Slight cramp going for 8 on last set. Decided not to push it.

Calf raises:
500lbs x8. 550lbs x8, x8

Rythmic Jump squats:
BW x6. Did bodyweight to see how legs felt. Will add weight back in slowly to keep legs fresh.

Did some 3 step approach work at the end. Jumps were 37-38". Sub par but pretty good for the volume I guess. One more session and if I get the same squat and RDL weights/reps again without much grinding the weights will need to go up. Shot around for 15-20mins as a cool down.
Title: Re: Chris' training journal
Post by: ChrisM on April 23, 2013, 09:47:26 pm
Just played an hour and a half of ball, now debating lifting later. Obviously 8 hours of sleep combined the last two nights wasn't enough. I'll update later.


Edit: Definitely wasn't going to lift, drained from ball so I went to bed early.
Title: Re: Chris' training journal
Post by: ChrisM on April 25, 2013, 02:26:11 am
Wed April 24 2013

Bodyweight: 179 morning, 182 pre workout.

Got some good sleep last night finally. Translated into good energy and motivation. No aches and the sleep fixed my sore quads and glutes. Good stuff.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

Depth jumps (18" box):
8x4

Bounds:
8x4

Box jumps (40" box):
x6

4" deficit RDLs:
225x5 275x5, 275x5 x5, 295x4+1* 225x5. *Lost grip on rep 5 and had to reset.

Banded squats:
225x5 275x5, 275x5 325x5, 345x3 225x5.

Ham curls:
140lbs x8, x8, x8.

Calf raises:
500lbs x8. 550lbs x8, x8

Rythmic Jump squats:
60lbs x5, x5, BW x5

Good workout overall. Going to try to move the RDLs and squats up in weight next session, work my way back up to 5 rep sets then add more weight. Upperbody strength is coming back slowly as well so thats nice. Still feel like I can lose some excess fat, need to clean up my diet more.
Title: Re: Chris' training journal
Post by: ChrisM on April 25, 2013, 09:38:42 pm
Thursday April 25 2013

Bodyweight was 180 this morning at 183 pre workout. Id like to keep it around there, we'll see.
Soreness: quads, glutes from yesterday. Energy was pretty good though and most of the soreness left during warmup. Still a little tight in the left glute during the workout.

Did another volume/medium weight upper body circuit. Volume stuff makes me look big lol! Very vascular while lifting!

Depth jumps (24" box ):
6, 6.

Standing box jumps (48"):
6. Going to move this up next week and see what happens. I'll add a few mats at a time.

Running box jumps (54"):
6. First 4 were very easy. Last two I had to focus on a little but no issue.

Skipped my usual bounds and ankle/achilles stuff and sprinted some more.

Sprints:
10yrd x4, 20yrd x4, 40yrd x4 x4. Ran a few easy 60-80s to warm up all sprints done at 85-90%.

Wanted to try out the topend stuff Avishek does to see what it was like so I strided out 20-25 yards and then turned it on for 30 or so yards. Hammered my glutes lol! They got tight in during the second of 4 but it was fun. Will do again.

Great workout I feel, very fun.
Title: Re: Chris' training journal
Post by: ChrisM on April 28, 2013, 11:41:21 am
Sat April 27 2013

Bodyweight: 181 morning, 184 pre workout.

No soreness, injuries or aches but I got in the gym very late (11:45pm smdh) so my energy was waning by the end of the session, really noticed it during squats.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs etc.

Depth jumps (18" box):
8x4

Bounds:
8x4

Box jumps (40" box):
x6

Seated box jumps:
x3

4" deficit RDLs:
225x5 295x5, 295x5 x5, 294x4 (failed rep 5) 225x5. That last rep at 295 just was NOT going to go up. Had to reset on a few as well. Definitely a challenge. I won't up the weights again until I can get these easily.

Banded squats:
225x5 275x5, 325x5 x5, 325x5 225x5. Was going to go for 345 on the 5th set but just was drained too much.

Ham curls:
140lbs x8, x8, x8.

Calf raises:
550lbs x8, x8, x8

Rythmic Jump squats:
60lbs x5, x5, BW x5

Tossed in an upperbody/core circuit to really finish me off.
Ok workout, good given the energy level. Have to get my sleep schedule planed out a bit more.
Title: Re: Chris' training journal
Post by: ChrisM on May 01, 2013, 11:45:22 pm
Tues April 30 2013

Bodyweight: 181 morning, 185 pre workout.
Soreness/injuries: none
Energy: low, CNS was just not ready at the beginning, came around after awhile however. Diet wasn't very good today IMO and I think that may have been my issue.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x4

Bounds:
6x4

Box jumps (40" box):
x6

Seated box jumps:
x6

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x5 225x5. Got all the reps but it wasn't easy. Still quite a few resets during sets.

Banded squats:
225x5 325x5, 325x5 x5, 325x5 225x5.

Ham curls:
140lbs x8, x8, x9.

Calf raises (leg press machine):
550lbs x8, x8, x8

Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5

Step ups:
60lbs x4 (each leg), 80lbs x4 (each leg)

Workout grade: average. I got my weights/reps in but it wasn't pretty at all.

Edit: forgot the stepups. SMH.
Title: Re: Chris' training journal
Post by: ChrisM on May 02, 2013, 02:16:08 pm
Thursday May 2 2013

Morning workout:

Wasn't supposed to turn into a workout but it did lol! I was supposed to meet a friend at the gym to run through some stuff because one of the local high schools invited us to start scrimmaging with them. They're pretty good, very well coached and have one kid that'll go D2 (6'2 guard) that I destroyed during the county rec league so it'll be good and keep my conditioning and game straight. Long story short he didn't make it so I did one of my old college off season workouts. Lots of game speed jumpers, dribble drives and full court stuff. Great conditioning work. By the end of the hour long session I was pretty toasted but managed to pull off a few simple one hand dunks and got a couple two handers off lobs. I'd estimate my vert on the lobs right around 40" give or take a few based on how easy it was and where my wrist was in relation to the rim. I'm thinking I'll make this a weekly thing if my lifting later doesn't suffer. Eat, short nap and I'll lift in a few hours.
Title: Re: Chris' training journal
Post by: ChrisM on May 03, 2013, 11:14:25 am
Thursday Night (May 2 2013)

Typical upper/core circuits

24" box depth jumps:
x6

Bounds:
20yrds x2

Box jump (standing 48"):
x10

Box jump (running 54"):
x4. Legs were dead after the standing jumps.

Ankle hops:
30 sec each leg, 30 sec both legs
Title: Re: Chris' training journal
Post by: LoopieMclooperson on May 03, 2013, 12:33:19 pm
I may have missed this, but did you play college ball?
Title: Re: Chris' training journal
Post by: ChrisM on May 03, 2013, 01:23:46 pm
I was going to but life and my previously lazy ass got in the way. I didn't play my last two years off high school ball (junior year was my knee injury and my senior year we got a new coach and we didn't get along so I walked out). I walked on at a local d2 school and was supposed to practice with the team and get my conditioning back and such freshman year but I got in a nasty car wreck and wasn't cleared to do anything for 6 months. After that I transferred to a school that didn't have a team. So no, I didn't.

I still think I could play and I still have my eligibility but with a job and a daughter I dont have the time to put into ball to get where I need to be. So I play local rec leagues and summer leagues with the college and hs kids and get my fun that way.
Title: Re: Chris' training journal
Post by: LoopieMclooperson on May 04, 2013, 12:16:22 am
that's unfortunate. I feel your pain on the unpredictability of life.

However I have no idea what it would be like to have athletic abilities that would take you to the next level.
Title: Re: Chris' training journal
Post by: ChrisM on May 04, 2013, 01:23:13 pm
Athleticism is a plus but its not a huge factor in playing in college, especially small college ball. Being crafty and fundamentally sound will take you further.  A pg that makes few mistakes and can run and command an offense is better than a flashy pg that can dunk IMO.


Think Nash, Stockton, etc.
Title: Re: Chris' training journal
Post by: ChrisM on May 05, 2013, 03:02:37 am
Sat May 4 2013

Bodyweight: 183 morning, 186 pre workout.
Soreness/injuries: none
Energy: much better this time around, got in the gym at a decent hour and definitely had proper motivation.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
8x3

Bounds:
8x3

Box jumps (40" box):
x3

Seated box jumps:
x6

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x5 225x5. Slowly getting there; set 5 was still a killer.

Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
550lbs x8, 590lbs x8, x8. The 590lb sets are a  :personal-record: woohoo!

Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5

Skipped the unilateral work I usually finish with as it was late, finished with some extra core work.

Workout grade: Very good. I can feel the deadlifts getting stronger. Unrelated to jumping I set a new PR on the bench by accident lol. 245lbs x4 and 265lbs x1 :personal-record: I thought I had 225 on there going for 6 reps but forgot the 2 10lb weights, felt extra heavy on rep four. Kinda upset I looked and said, oh shit, thats cool lol! So I tossed on 265 and said f it.  :D
Title: Re: Chris' training journal
Post by: Raptor on May 05, 2013, 05:03:49 am
wtf... you did a ton of stuff
Title: Re: Chris' training journal
Post by: ChrisM on May 05, 2013, 10:30:46 am
Same amount of stuff as usual? Although, you aren't the first to say that so its probably true lol! This workout takes me about 2 hours with a 15 min warmup so its not really long I don't think. I've thought about trying to break it down and lift every day on a split but my schedule makes that hard.
Title: Re: Chris' training journal
Post by: LoopieMclooperson on May 07, 2013, 12:36:01 am
Athleticism is a plus but its not a huge factor in playing in college, especially small college ball. Being crafty and fundamentally sound will take you further.  A pg that makes few mistakes and can run and command an offense is better than a flashy pg that can dunk IMO.


Think Nash, Stockton, etc.

true stuff. Skill is obviously the most important.
My buddies little brother was a basketball phenom in HS. He was Crafty, fundamentally sound, and commanded the court. He started 4 years varsity and was the best player on the court every game. He was recruited D1 from early on, but had no intentions of playing college ball, and never did, despite his abilities.
But it always made me wonder how he would have transitioned from a great HS player that had above average athleticism at that level (5'9" 160lbs). To most likely below average athleticism at the D1 level. I guess I will never know.
But as they say, you can't coach big, and I have never heard a coach say he is a great player, but he is just too damn athletic.

Title: Re: Chris' training journal
Post by: ChrisM on May 08, 2013, 03:33:41 pm
Tues May 7 2013

Bodyweight: 181morning, 183 pre workout. Realized my scale was off two pounds today  :uhhhfacepalm:
Soreness/injuries: none
Energy: none. Could NOT get motivated whatsoever for this workout. IDK if it was lack of sleep, extra hours at work or what. If I cant get motivated again on Sat I'll deload for a week.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc. SVJs were ~30" (grazed 10ft ceiling) and RVJs were junk.

Depth jumps (18" box):
8x3

Bounds:
8x3

Box jumps (40" box):
x3

Seated box jumps:
x3

4" deficit RDLs:
225x5 315x4+1, 315x5 x4 (failed 5th), 225x5. A bunch of girls were using the 4" boxes I use for deads so I tried upping the weight to make up for it but I just didn't have it.

Banded squats (bands +120lbs at top ROM):
225x5 315x5, 315x5 x5, 225x5. Cut out one set of squats as well and dropped 10lbs, still felt extra heavy. SMH.

Ham curls:
140lbs x8, x8, x6.

Paused calf raises (leg press machine):
590lbs x8, x8, x6.

Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5

No unilateral work and limited core work tonight. I wasn't going to fry the rest of my CNS. Luckily I'm off today (Wednesday) so hoping extra rest will help. Grade for this workout: shit. absolute shit.  :(
Title: Re: Chris' training journal
Post by: ChrisM on May 10, 2013, 01:44:52 am
Thursday May 9 2013

Bodyweight morning: 180lbs.
injuries/soreness: low back a little stiff, loosened up through out the day.

Morning (10am):
Did my hour long bball skills/conditioning workout. Shot around for another hour and tried some dunks. Got one that sort of rattled in off one foot and a few off lobs/oops off two feet. Missed alot but I got really up on a few, ball control just isnt there yet. Regardless it was fun.

Evening (10:30pm)
Upper body circuits (volume) and some light core work.

Depth jumps (24" box):
x6. On rep 5 my left quad locked up it fired so hard, resulting jump was great but had to stretch the quad out a little as it was sore. Awesome feeling though.

Ankle hops:
30 sec x2 (both legs)

20 yard sprints (60-75% effort):
x4

Standing 1 leg box jumps (30" box):
x4 each leg.

Standing 2 leg box jumps (48" box):
x6.

Running box jumps:
4 at 54"
1 attempt at 60" failed spectacularly. :) Quad locked up again, jump was good but I couldn't get my left knee up since the quad was locked and my toes hit maybe 2" below the box top. Boxes went one way...Chris goes the other. Managed to land on my feet but decided that was enough excitement today.

Overall the day was pretty good, ate cleaner today, good energy throughout the day, not bad.
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2013, 03:03:45 am
Sat May 11 2013

Bodyweight: 180 morning, 184 pre workout.
Soreness/injuries: none
Energy: Good energy, positive and focused. MUCH better than Tuesday.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
8x3

Bounds:
8x3

Box jumps (40" box):
x4

Seated box jumps (40": box):
x4

4" deficit RDLs:
225x5 295x5, 295x5 x5, 305x4+1 225x5. Got my box back to do deficits and the 305x4+1 on a reset is a  :personal-record: Wooohoo!

Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5

Lunges:
80lbs x6 each leg

Finished with some weighted core work and some upper body circuit work.

Grade: kick ass. Got a PR in the deadlift and just felt better during this session which is good because I didn't WANT to deload yet so I'm glad Tuesday was an aberration.
Title: Re: Chris' training journal
Post by: ChrisM on May 15, 2013, 04:55:42 am
Tues May 14 2013

Bodyweight: 179 morning, 182 pre workout.
Soreness/injuries: none
Energy: Awesome energy. Focus was good. Ready both mentally and physically.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
8x2

Bounds:
8x2

Box jumps (40" box):
x4

Seated box jumps (40": box):
x4

4" deficit RDLs:
225x5 295x5, 315x3 295x3, 295x1 225x3. Pretty sure the 315x3 is a 3 rep  :personal-record:  :headbang:

Banded squats (bands +120lbs at top ROM):
225x5 295x5, 315x3, 295x2 225x3. I backed off the volume on the deads and squats (and weight on squats) to make sure I'm fresh for Thursday because I have the possibility of playing in a pretty big scrimmage  :ninja: I stopped the rep/set if I felt it was 'grindy' in anyway.

Ham curls:
120lbs x6, x6

Paused calf raises (leg press machine):
500lbs x8, x8

Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5


Well, I backed off on everything lower body in anticipation for Thursday night lol! Did manage a huge milestone in the bench press, finally got 1.5x BW! 275x1  :personal-record: :personal-record:

I guess I'll grade this as a great workout since I didn't really push for my normal volume/weight but did manage two PR's. Going to shoot around a little tomorrow and take it easy until Thursdays scrimmage. I'll let you guys know how bad it was Thursday night lol
Title: Re: Chris' training journal
Post by: LBSS on May 15, 2013, 10:38:01 am
why are you recording workouts from a month ago?
Title: Re: Chris' training journal
Post by: ChrisM on May 15, 2013, 12:24:29 pm
Bahahahaaaaa! Because I'm a dumbass. :) I usually copy and paste my basic template then fill it in and I guess i forgot its May now lol! I'll go edit it. Yes, you all can make fun of me.
Title: Re: Chris' training journal
Post by: ChrisM on May 15, 2013, 12:27:33 pm
Fixed....and I have no clue what you speak of LBSS. :ninja:



 ;D
Title: Re: Chris' training journal
Post by: ChrisM on May 20, 2013, 02:44:42 am
Well, didn't get to go to the scrimmage as I had to take lil lady to the ER. Some sort of upper respiratory infection, skipped Thursday night lifting as well. Then I caught a little of it, felt a little down Friday and Saturday so I did a slight deload session tonight to see how itd go.


Sun May 19 2013

Bodyweight: 180 morning, 182 pre workout.
Soreness/injuries: none
Energy: Decent.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x2

Bounds:
6x2

Box jumps (40" box):
x3

Seated box jumps (40": box):
x3

4" deficit RDLs:
225x5, 315x5, 225x5. Fuck yea. 315x5 is a 5 rep PR off the 4" box! (previous 315 set was without the box)

Squats:
225x5, 315x5, 225x5. No bands, felt very light so I did a KF style pause at the bottom.

Ham curls:
100lbs x6, x6, x6

Paused calf raises (leg press machine):
590lbs x6, x6, x6

Rythmic Jump squats:
30lbs x5, 40lbs x5, BW x5

Lunges:
60lbs x4 each leg

Did some core and minimal upper body work as well. I feel extremely fresh after this workout, not fatigued at all. Tuesday I'll try a full workout again. Shot around for 20 mins afterward as a cool down.
Title: Re: Chris' training journal
Post by: ChrisM on May 21, 2013, 08:58:00 am
Played some ball with some college guys last night, played decently considering we had two D1 players and 3 D2 players out there. Great runs for an hour or so. Managed to put down a few one handers and one two handed slam cleanly between games. Felt very fresh after Sundays light session.
Title: Re: Chris' training journal
Post by: ChrisM on May 22, 2013, 02:49:35 pm
Tues May 21 2013

Bodyweight: 178 morning, 180 before lifting.
Soreness/injuries: none
Energy: Good. Excited to lift. That slight deload and feeling fresh/putting down a few dunks got me motivated/excited again.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x2

Bounds:
6x2

Box jumps (40" box):
x4

Seated box jumps (40" box):
x4

4" deficit RDLs:
225x5 315x5, 315x4 (failed 5th) 275x5, 275x5 225x5. Lost grip on 3rd set, should have worn straps. Tweaked back slightly so dropped weight as a precaution.

Banded Squats (bands +120lbs at top):
225x5 315x5, 315x5 x5, 315x3 225x5

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Lunges:
60lbs x4 each leg, 80lbs x4 each leg

Did typical core/upper circuits as well. Finished with 15 min shoot around. Weight is down I believe due to a conscious effort to restrict diet. Would like to maintain strength and get into the mid 170s then try to add strength. We'll see.

Good workout overall, low back is a little tight from the slip on deadlifts doesn't feel too bad tho. Good stretch and rest will help.
Title: Re: Chris' training journal
Post by: ChrisM on May 23, 2013, 07:00:12 pm
Just finished hooping for an hour or so. Lower back was very tight but seemed to loosen up, now it's just barely nagging me so thats good. Tried some dunks at theend but my quads are dead from Tuesday apparently so they weren't pretty but a few went down clean. Haven't decided if I'll lift later or let my back recover some more. Off to stretch and ice knees a little.
Title: Re: Chris' training journal
Post by: ChrisM on May 26, 2013, 11:50:34 am
Sat May 25 2013

Bodyweight 179 morning, 182 before lifting.
Soreness/injuries: Lower back still tight.
Energy: Decent, worried about the back a little, it's mentally at the back of my mind a little.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
8x2

Bounds:
8x2

Box jumps (40" box):
x3

Seated box jumps (40" box):
x3

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x1 225x5. Stayed a weight I feel I can do without too much strain and with good form to help the back recover. Felt a small twinge on last 295 set and stopped there. Not going to push it.

Banded Squats (bands +120lbs at top):
225x5 295x5, 295x5 x5, 295x5 225x5. Went a little easy on the squats as well.

Ham curls:
140lbs x8, x8, x7.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Lunges:
60lbs x4 each leg

Core/upper circuit.

Shot around for half hour as a cool down. Back still slightly tight but manageable. Hoping its 100% by Tuesdays session. Good workout given circumstances.
Title: Re: Chris' training journal
Post by: ChrisM on May 29, 2013, 11:50:47 pm
Tues May 28 2013

Bodyweight 179 morning, 180 before lifting. Weird, I usually gain 2-3lbs throughout the day.
Soreness/injuries:  None.
Energy: Pretty good.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x3

Bounds:
6x3

Box jumps (40" box):
x4

Seated box jumps (40" box):
x4

4" deficit RDLs:
225x5 315x3, 315x3 295x5, 295x3 225x5. Tried something different with squats and deads, instead of grinding out a 5 rep set I stopped whenever I slowed on a rep. No slow, grindy reps where form can break down. Back felt much better this way. So goal is to work back to 315x5 all work sets but with clean, fast reps.

Banded Squats (bands +120lbs at top):
225x5 315x3, 315x4 x4, 315x3 225x5.

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 70lbs x5, BW x5

Step ups:
80lbs x4 each leg

Added in some SL hypers to see what they were like. Nice change of pace. Typical upperbody/core circuit.

Shot around for 45 mins afterward. Definitely can tell the difference not grinding out reps, felt much fresher.

Great workout IMO.

Title: Re: Chris' training journal
Post by: ChrisM on May 29, 2013, 11:52:40 pm
Also, I've been contemplating trying a semi split training program where I go heavy on quads/volume on p chain one day and vice versa on another day as my next work block after I reach a few goals on this block. Anyone want to volunteer thoughts/ideas?
Title: Re: Chris' training journal
Post by: ChrisM on June 02, 2013, 12:26:09 am
DAMMIT. Well, tonight was a wash and maybe next week too. Pretty sure I've pulled/tweaked my lower back pretty good. Got to the gym and went through warmups and felt just amped to lift, haven't felt this kind of energy/excitement to lift in awhile. Warmup sets on deadlift felt great but on rep 3 of my first real set at 315lbs I overextended my lockout (I think) and I felt a slight pop in my lower left side. Dropped the weight and tried to stretch it out but no dice. It was painful for about 15-20 mins but has since slowed to a dull ache. Needless to say I didn't finish my workout. I've stretched as best I can and I've got some ibuprofen to keep swelling down so I'm going to re-evaluate in the morning and stretch some more. HOPING its a small pull and it'll heal quickly.

Workout grade: PISSED because I was SO ready to lift tonight. I'll be going to buy a belt tomorrow but my dumbass should have gotten one long ago. I'll update in the morning. Be careful guys!



Oh, forgot to log Thursday. Ran a couple sprints, depth jumps and box jumps and some core training. Decent workout but nothing special.
Title: Re: Chris' training journal
Post by: ChrisM on June 02, 2013, 12:54:15 pm
Morning update: was extremely stiff this morning, hot shower and some motrin and stretching seemed to have helped a little.  Dull pain is constant, sharp pain if I rotate right. Definitely looks like I'll be skipping Tuesdays session. Hoping to be able to lift light next Saturday but I am willing to skip that as well if needed.

Going to pick up a belt later lol
Title: Re: Chris' training journal
Post by: ChrisM on June 06, 2013, 03:17:56 pm
Well...I'm pissed as shit. Felt better so I called up a buddy and went to shoot some. Played a couple light games for fun and tried some max jumps and see how my back really is. Ended up jumping pretty decent IMO and had a handful of two handers and a ton of one handed dunks off lobs and a few off the dribble.

Now for the pissed part...I had him video some so he could send me them when he got home. He sent me a few jump vids and a still of a reverse I somehow made but not the other vids, because he deleted them. Gahhhh! I'll upload what he sent later and I'm making him video again next week.
Title: Re: Chris' training journal
Post by: ChrisM on June 06, 2013, 03:27:05 pm
(http://i49.photobucket.com/albums/f296/Turbo_Topher/IMG950258_zps09588913.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/IMG950258_zps09588913.jpg.html)

Still of the reverse off a lob.
Title: Re: Chris' training journal
Post by: ChrisM on June 06, 2013, 03:31:08 pm
(http://i49.photobucket.com/albums/f296/Turbo_Topher/IMG950265_zps062511d6.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/IMG950265_zps062511d6.jpg.html)

Annnd a still of a jump.
Title: Re: Chris' training journal
Post by: ChrisM on June 06, 2013, 05:47:06 pm
http://www.youtube.com/watch?v=GTCLu8XGl18

excuse the clarity of his potato...err phone.
Title: Re: Chris' training journal
Post by: ChrisM on June 07, 2013, 12:47:39 am
Thursday June 6 2013

Did some upper body stuff and a few box jumps since I jumped a bit this morning. Got a call about summer league hoops as well this afternoon, supposed to start this month so thats cool too.
Title: Re: Chris' training journal
Post by: LBSS on June 07, 2013, 09:31:53 am
i'm going to kill you in your sleep for jumping that high.
Title: Re: Chris' training journal
Post by: ChrisM on June 07, 2013, 10:49:14 am
Thanks LBSS! Lol! To be honest I didn't feel 'springy' or 'bouncy' like I did last week so maybe I can get an inch higher with my CNS really revved up. I did notice while watching the vid again that my plant speed is improving slowly, its not back to where it was before I started lifting but its moving in the right direction.
Title: Re: Chris' training journal
Post by: ChrisM on June 08, 2013, 01:22:31 pm
Lifting belt came in today. Awesome. Going to try some low volume stuff tonight and map out how I'll lift during summer league as it seems we start play next week. Also I've decided after the season I'm going to try a split routine for lifting and see what happens. Updates on the belt and lifting tonight.  :)
Title: Re: Chris' training journal
Post by: ChrisM on June 09, 2013, 10:32:08 am
Sat June 8 2013

Bodyweight: 178 dry/morning, 180 pre workout.
Soreness/injuries: back feels pretty good.
Energy: Great! Excited to lift after Thursday for sure.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc

Depth jumps (18" box):
8x3

Bounds:
8x2

Box jumps (40" box):
x2

Seated box jumps:
x2

4" deficit RDLs:
225x5 275x3, 315x1 335x 275x3, 275x3 225x3. Lifting belt rocks. I think I've been slightly rounding my back because I could feel the belt dig in which forced me to use better form. 335 went up surprisingly easy. Very pleased.

Banded squats (bands +120lbs at top ROM):
225x5 295x3, 315x1 355x1, 225x5. Took more time to breathe correctly, kind of shocked how easy the top ROM of the 355 was.

Ham curls:
140lbs x6. 170lbs x2

Paused calf raises (leg press machine):
590lbs x6, x6.

Rythmic Jump squats:
50lbs x5, 70lbs x5, BW x5

Same old core/upper circuit as usual. Felt very strong/fresh today no lifting for a week really helped. Back feels great so I'm thankful for that. Lower volume to try and stay fresh for summer league.
Title: Re: Chris' training journal
Post by: ChrisM on June 12, 2013, 02:14:51 pm
Had our first summer league game last night (Tuesday). We lost 106-99. I played like crap the first half, missed a few easy shots and had a few that went halfway in and came back out. We were done 18 or 19 at the half but almost came back just ran out of time. I played MUCH better second half but it wasn't enough. Our post is on vacation this week so I ended up guarding their 6'3" guy and I think I did ok defensively on him. Blocked a few shots and generally just tried to make him uncomfortable all game. Anyways, angry at my subpar performance I threw down a few dunks afterward which kind of surprised me seeing as I just played the full 40 mins. Next game is Thursday. Probably going to try and lift Friday and Sunday but we'll see.
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2013, 12:50:51 am
Second game was tonight. We lost. Our big guy is still on vacation, they had 3 guys 6'3" or taller. Short version we got dominated on the boards and lost by 16. All the big guys were dunking after the game so I decided to try a few as well. Got a couple clean tow handers off the dribble and a few lobs. Tried a reverse but just cant get the timing yet. Anyway my buddy shot this while were we messing around, one of my last dunks so it wasn't the greatest.


http://www.youtube.com/watch?v=MPBTEG8X96M
Title: Re: Chris' training journal
Post by: Raptor on June 14, 2013, 05:20:45 am
Well at least the cam quality is good. Is that HD?
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2013, 07:12:41 am
No clue Raptor, he shot it on his phone so I I doubt it. :( if I had known he was going to film I would have told him to use my phone. :(

edit: turns out he has to lower the quality to send it to me otherwise its to big for his phone to send. Sorry guys.
Title: Re: Chris' training journal
Post by: Raptor on June 14, 2013, 08:54:33 am
This reminds me of the Rip "my camera batteries ran out" thing.
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2013, 09:16:35 am
Do explain? I realize its not the greatest video but seeing as I didn't even know he recorded it until he sent me the vid in a text message I figured it was better than nothing. Also considering this isn't the first video I've tossed up I'm slightly confused as to how you can compare me to someone who never (to my knowledge/understanding) posted any proof to his claims. So, Raptor, which should I do: not post up any video and just say it happened or post up what I was given regardless of clarity/quality?
Title: Re: Chris' training journal
Post by: LBSS on June 14, 2013, 09:33:48 am
This reminds me of the Rip "my camera batteries ran out" thing.

 :gtfo:

obviously not even comparable. the vid is grainy but it exists, and it's not like chrism doesn't have like 10 other vids of himself dunking in this thread.
Title: Re: Chris' training journal
Post by: Raptor on June 14, 2013, 01:31:20 pm
Calm daun, I uaz troling.

But I figured people can afford decent cameras in the "civilized world" in the year 2013.
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2013, 02:02:38 pm
Lol! I only have my cell. Too many bills and such for a nice HD cam right now. Could I if I sacrificed toys and such for my kids? Yea, but they are far more important than something for me. Sad part is that that vid was shot in an iPhone, but his pic/vid messages can only he whatever megabytes and HD goes over his limit. Next time I'll tell him to use my phone so its a direct upload.
Title: Re: Chris' training journal
Post by: Raptor on June 14, 2013, 02:05:24 pm
I was about to say stuff like if I can have a camera having a house net income of ~400$/month, then... but I won't. Whatever, do what you have to do.
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2013, 02:22:07 pm
Lol! Its cool Raptor. I know I don't have a lot of money currently. 1k/month house, car payments, two kids, school tuition for the fiancé, plenty of medical bills because she has ITP, etc etc. We'll be much better off once she finishes school. Until then I'm not really worried. If I get a nice promotion or something I may go get one but I'd rather give my kids everything my parents gave me and more.
Title: Re: Chris' training journal
Post by: Raptor on June 14, 2013, 02:26:10 pm
Damn, 1000 $ per month house?

Luckily I have my own property so I don't have to pay rent...
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2013, 03:37:47 pm
Yea. Its dumb. It'd be cheaper but renting is expensive and housing around here is expensive anyways. It has its perks though.  Gated community with great amenities, good area with great schools and its near the fiancés family. So it works for now even if its ridiculous for a 3bed/2.5bath place. Oh well, where I sleep and my family lives is a priority so it is what it is.

Your lucky tho Raptor, land around here is 10k/acre and up, we've been looking lol
Title: Re: Chris' training journal
Post by: ChrisM on June 15, 2013, 11:51:33 am
Sat June 14 2013

Bodyweight was low. 176 morning weigh in, 179 pre workout. This always happens in season though so not really worried. Hope its mostly fat loss lol
No soreness/injuries from games this week.
Energy was ok, really want to just go jump though.

Dynamic warmup

Depth Jumps x2

Box Jumps x2

Deadlifts 225x3 275x3, 315x1 335x1 315x2, 275x2 225x3

Banded Squats 225x3 295x3, 315x1 365x1, 225x5. The 365 banded squat is a  :personal-record: woooohooo!!!! Man did it get heavy at the top.

Ham Curls 160x3 100x5

jump squats 60lbs x5 BW x5

calf raises 590lbs x5 x5.

Very light upper/core circuit.  Ok workout although my shins started bugging a little.  Iced them and they feel better this morning but its something I'm going to watch during season. I'd like to keep the volume around this level if it doesnt affect recovery for games.

 
Title: Re: Chris' training journal
Post by: ChrisM on June 19, 2013, 12:18:23 am
Well, we were supposed to have our third game today...instead the other team never showed and we won by forfeit. I'd rather lose playing. Since a few of us were mostly warmed up we went to another court and waited around to play some half court 4 0n 4. Finally got in after 2 games of waiting and I hit 2 threes and a pullup jumper so I was feeling pretty good so when they switched a bigger guy on me on a screen I went for it. Crossed him pretty good and got an easy step on him when I noticed NO ONE rotated to play help side D!!!! The lane was wide open so I'm sure my eyes got huge! I took one hard dribble and went up, I was going to smash a two hander or tear the rim off trying...so I'm going up and I realize I'm really high (well, it FELT really high, my teammates also said I was pretty up there), I pull the ball back over my head annnnnnndddd.....


The fat fuck I went by literally shoves me in mid air. In a fucking pickup game.  Seriously who the fuck does this shit in a fucking meaningless pickup game?!?!?!? I stood around and shot some jumpers for the remainder of the game (short games to 21 by 1s and 2s) and didn't play another game. Screw getting potentially hurt in a pickup game. I went up to the weight room and lifted a little, just did some very light weight calf raises, core stuff and tried a couple front squats. Did 135x3, 185x2 and 225 once. Felt very weird but nice change of pace to the back squat.

Anyway, be careful out there. I hope the guys you hoop with aren't asshats.
Title: Re: Chris' training journal
Post by: Raptor on June 19, 2013, 08:42:21 am
What to expect from a low than 1 IQ point guy?

I swear the vast majority of people are SO stupid nowadays, like really below 100 of IQ points and really autistic. It's the main reason I'm not really a social guy... when I hear stupidity and autism around me I just feel like puking and just get in a mini-depression where I just don't want any contact with people.

Over the internet it's easier since it's not direct contact but otherwise, for me... I just hate people. I'd rather be with animals.
Title: Re: Chris' training journal
Post by: ChrisM on June 20, 2013, 04:32:13 pm
Went and shot around this morning for an hour to prepare for tonight's game. Shot ok and got a vid for you, would have shot more vids but didn't want to over due it. :) anyway without further ado....

http://www.youtube.com/watch?v=_MhjbrASsfU

BTW, shot on my phone so it's still in HD. :) and yes, I almost fell, not used to dunking it hard yet lol!
Title: Re: Chris' training journal
Post by: ChrisM on June 21, 2013, 12:56:39 am
Another from this morning....

http://www.youtube.com/watch?v=vGWloogRqg4



I'll update how tonight's game went in the morning. Short story, we lost 110-109 and I'm not too happy about it. At all.
Title: Re: Chris' training journal
Post by: ChrisM on June 21, 2013, 09:59:36 am
Alright, game recap from last night...was a hell of a game, biggest lead on either side was 7 by us early in the 2nd half. I sat down with 5mins to go to catch a breather (I was guarding a 6'2" D2 point guard, signed at Delta State next year) and us up 4. They tied it up and I came back in with 1:30ish left. We go back and forth and I drill a step back 3 to go up 109-106. Devin (the d2 kid) comes right back and hits a ridiculous 12 foot bank shot. 109-108. We call time, side out play, I get a switch on a screen and have a huge mismatch off the bounce but our post throws it opposite side because they hard trapped him. Either way we stepped out of bounds on the baseline. They call time, we know were the ball is going, agree to foul before the shot (no foul shouts). Plan works, we hit Devin at the ft line on a drive with 1.2 seconds left. ....except they gave him continuation like its the NBA!! Ball goes through with .5 left but no one stopped the clock. Ball game.

We argued with the officials for minutes and they finally told us we couldn't get a shot off in a half second. I screamed BS and offered to have one of the opposing team throw me a pass to prove it and put .5 on tue clock. Granted no one was guarding me but the guy threw it at my knees, I caught it and swished a 25 footer off a invisible screen (just like a game situation)...ball clearly left my hand before the horn, everyone agreed. They wouldnt let us replay it though. Smh. I know we could have gotten a shot at a tip in.

Either way my release on my jumper is under .5 seconds lmao!

Title: Re: Chris' training journal
Post by: ChrisM on June 21, 2013, 10:02:09 am
Oh and I held my own against Devin which felt good. I ended with 41 unofficially and he had 53 iirc. Not bad but that kid is damn good so I'll take it being old and slow lol!
Title: Re: Chris' training journal
Post by: ChrisM on June 22, 2013, 07:15:04 pm
Friday June 21 2013

Bodyweight: 174 dry/morning, 177 before workout.
Soreness/injuries: none.
Energy: Pretty good.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, SVJ's, etc

Depth jumps (18" box):
x4

Bounds:
x4

Box jumps (40" box):
x2

4" deficit RDLs:
225x3 275x3, 315x1 335x1, 315x2 225x3

Banded squats (bands +120lbs at top ROM):
225x3 295x3, 315x1 365x1, 295x2 225x3

Ham curls:
140lbs x6, x6, x6

Paused calf raises (leg press machine):
590lbs x8, x8, x6

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Did some bodyweight hypers and some lightweight lunges along with a low volume upper/core circuit. Not a bad workout, still dropping some weight but haven't noticed much strength loss yet so thats good.
Title: Re: Chris' training journal
Post by: ChrisM on June 26, 2013, 03:12:05 pm
Lost again last night. SMH. 114-91. They had 3 D2 college kids (two a a local school, Carson-Newman, and one that plays out of state but played highschool ball here) and no one shorter than 6'2 lol! We got dominated on the boards and that was all she wrote. I couldn't buy a basket during the first half, everything was in and out, caught fire in the second and scored 29 of my 36 points and we got back to down 11 with 7 minutes left but that was as close as we could get. Given the large talent disparity I actually think we played ok. And I missed a shot at a put back dunk late in the second, couldn't quite reach back far enough to get the ball but I went right over their 6'6" post so that felt good.

Decided to lift a little with a buddy who isn't playing in this league afterward.

4" deficit deadlifts:
225x3, 275x3, 315x2

Squats (unbanded, didn't think I was going to lift after the game lol):
225x3, 315x3, 365x1 and one Front Squat set of 185x3.

Calf raise:
590 x6, x6.

Screwed around with some lightweight upper body stuff and core work. Then cooled down by shooting more hoops with said buddy. Legs were absolute jello last night when I got home but stretched and iced real well and I feel decent this morning. Probably warmup and stretch again today to make sure I don't get any soreness before Thursdays game.
Title: Re: Chris' training journal
Post by: ChrisM on June 28, 2013, 12:24:14 am
Lots of updates I guess. Yesterday (Wednesday) I tweaked my lower back (again yay) just dribbling around the house while bored. Decided I should probably get it looked at since this is the 2nd or 3rd time its done this in the same place since my wreck in January. Went to the ER and got an MRI and the doc said it looked ok. He said its most likely spasms since it seems to go away quickly and just he sore for a few days afterward. Gave me some meds to loosen it up and it felt wayyy better this morning and got progressively better throughout the day. As a precaution Ive scheduled an appointment with a physical therapist after I come back from vacation next week.

Anyway, we had a game tonight and I told the guys I wouldn't play unless I had too. Well, short story...we were down 28 at halftime. I said fuck that and started the 2nd. Dropped 37 points and got us back within 8 with 2 and a half mins left and a rather large scuffle broke out and they called the game, 114-106. I'm not sure what happened but I know some of the guys were talking quite a lot so maybe someone finally got pissed. Really pissed me off because I was shooting lights out and busting my ass for nothing.  Smh.

Anyway, Ive stretched out and iced some, back seems ok. No real pain but definitely sore. I'll take another muscle relaxer before bed just to make sure it doesn't tighten up tonight. Probably not going to lift tomorrow lol!

Also I'm going to Florida Saturday for a week so I'm going to deload and relax some. May run some on the beach or something but no lifting. Should give me time to recover.
Title: Re: Chris' training journal
Post by: ChrisM on June 28, 2013, 11:31:20 am
Morning update and some thoughts...

Back was stiff when I woke up and sore in an uncomfortable way. ROM is probably 90% pain free. Did a bit of research/reading last night and I am wondering if what I'm having are lumbar spasms. Sort of explains why tye pain is only there for a few hours then its just very sore and it 'heals' qu8ckly. Still gonna go see a therapist though, rather be safe than sorry.
Title: Re: Chris' training journal
Post by: ChrisM on July 07, 2013, 03:32:52 pm
Back from vacation and....I get sick first day home. Pretty sure its just something I ate in the way back though. I stretched once or twice a day and didn't do any running or jumping until Friday night and I feel pretty good now. Dropped by the local Y at the beach and ran some games Friday night and surprisingly didn't have any rust on my shot and back/legs feel recovered so I'm looking forward to Tuesdays games.

Bodyweight dropped to 174 on vacation. Ate less in the heat and swam a lot. Turns out we had a bye week last week for the holiday so I didn't miss any games either, nice surprise there lol!
Title: Re: Chris' training journal
Post by: ChrisM on July 10, 2013, 04:38:34 am
We lost by 12 annnnnd I played one of the worst games EVER by my standards, what made it worse is we had no subs this game due to being down two guys tonight. I can't figure out why but I had zero energy during the game, just could not get going mentally or physically. Very weird. It was like my body was still on vacation even though my mind was screaming at it to go. I'm blaming this loss squarely on me, if I play half of my normal game we should beat this team easily. SO...I was understandably upset/angry when I got home and figured the only fix was to hit the weights. :)



Bodyweight was 173 pre lifting. 174 before the game and 173 this morning.

Warmup

Depth Jumps x2

Box Jumps x2

4" deficit deadlifts:
135x2 225x2 275x1, 295x1 315x1 335x1, 275x2. 335 was a semi struggle, honesty surprised I got it after a week off and a game.

Squats (no bands):
135x2 225x2 275x1, 315x1 335x1, 275x2. Forgot my bands. :/ Ok though, I didn't plan on lifting to heavy on my first session back from deload.

Ham Curls:
120lbs x5, x5, x5.

jump squats:
50lbs x3 BW x3

calf raises:
450lbs x6, 500lbs x6, x6.

Tossed in some Hypers and core work. Found where I'm losing weight as well (besides the fat), bench press is down a bit as is military press. They'll come back around.

Overall not a bad first session back.
Title: Re: Chris' training journal
Post by: ChrisM on July 11, 2013, 09:23:11 pm
Got out this morning and worked on my shot for about a half hour. Elbow was coming out and my follow through was non existent basically, finally got that situated and did some light jumps, couple dunks for about 10-15 minutes.

Played our last regular season game tonight against the number one team and lost 125-114. Didn't have any subs yet again so we all played 40 minutes but our post finally came to a game and REALLY opened up the floor and our defense at the rim. That combined with me fixing my shot and refusing to play as flat as I did Tuesday night led to me scoring 64 points. Hit a few jumpers and deep 3s early and really opened up the floor as I made a conscious effort to start aggressive this game. Definitely worked. We'll play this team or the number two team in round 1 of the tournament next week depending on bye games. I think we stand a good shot at beating them if we get a few more stops and some more 50/50 plays. Having a post presence improves our team makeup drastically, we're a top 3 team with a big guy and a bottom 3 without.
Title: Re: Chris' training journal
Post by: ChrisM on July 13, 2013, 07:42:06 pm
Yesterday-

Friday July 13 2013

Bodyweight: 172 morning, 174 pre workout.
Soreness/injuries: none.
Energy: Decent, nothing crazy but definitely ready to lift.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, SVJ's, etc

Depth jumps (18" box):
x4

Bounds:
x4

Box jumps (40" box):
x2

4" deficit RDLs:
225x3 275x2, 295x1 315x1 335x1, 275x2

Banded squats (bands +120lbs at top):
225x3 275x2, 315x1 335x1, 275x2             

Ham curls:
120lbs x6, x6, x6

Paused calf raises (leg press machine):
500lbs x8. 570lb x8, x6

Rythmic Jump squats:
50lbs x5, BW x5

Core work and did some upper stuff. Chest is noticeably weaker post vacation. Weight seems to stabilized in low mid 170s. If I can continue to get stronger I'd like to stay around this weight, seems like a decent compromise. Shot around for 20 mins for a cool down. Rec league tourney starts Tues so i didn't go to heavy or crazy with volume, want to be fresh. Also, I've decided I'm going to try a sort of split schedule after the tournament for 4-6 weeks and see how my body responds. If I can recover well enough I'll continue it.

Oh, the future father in law got a new video camera and gave us his old one. It doesn't shoot in HD but I filmed a few dunks with it, just need to load a driver on the computer that works with it? Going to look at it more later.
Title: Re: Chris' training journal
Post by: ChrisM on July 16, 2013, 08:21:56 pm
Lost by 16. SMH. We had a good balanced attack tonight just couldn't put together a good run when we needed it. We were down 11 with 1:12 to go and just let them hit a few 3s so it was closer than it appears, mostly a 8-10 point lead for them all game. I pulled myself with 8 to go in the first half because everything I shot was just a hair to long, back rimmed everything even a few step back 20+ footers. Went to a nearby court and had a buddy who was playing later help me run through some drills and I found my touch but we just couldn't get over the hump.

On a super positive note I got my FIRST IN GAME dunk with 47 seconds left!!!!  :ibjumping: :headbang: :headbang: I beat a guy baseline and no one rotated over so I went up and put a clean one hander down! I'm bummed we lost but still pretty pumped about that so I'm probably going to eat and then go lift some lol!
Title: Re: Chris' training journal
Post by: acole14 on July 16, 2013, 10:50:49 pm
On a super positive note I got my FIRST IN GAME dunk with 47 seconds left!!!!  :ibjumping: :headbang: :headbang: I beat a guy baseline and no one rotated over so I went up and put a clean one hander down! I'm bummed we lost but still pretty pumped about that so I'm probably going to eat and then go lift some lol!

Nice work man!  :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on July 17, 2013, 01:01:10 am
Thanks! Id trade it for a W tho lol
Title: Re: Chris' training journal
Post by: LBSS on July 17, 2013, 08:14:00 am
 :lololol: :goodjobbro: :highfive: :personal-record:
Title: Re: Chris' training journal
Post by: ChrisM on July 19, 2013, 11:04:35 am
Played pickup games yesterday for 2 hours, no real competition but it was fun. Rattled in a one hander off a putback otherwise nothing special. Good conditioning though since its literally 90 degrees in there lol!

Going to start this new lifting routine tonight...should be interesting.
Title: Re: Chris' training journal
Post by: ChrisM on July 20, 2013, 10:44:29 am
Friday July 19 2013

Bodyweight 172lbs dry, 174lbs pre lifting session.
No soreness/fatigue. Good energy, excited to start lifting more consistently again.

warmup-the usual

banded squats:
225x5 275x5, 295x5 315x5, 315x5 225x5. First reps on eachset were easy, last few on 315 my body was asking why it was doing 5 rep sets again lol!

Calf raise (leg press machine):
590lbs x6, x6, x6.

SL hypers
3 sets of 8 per leg. Any recommendations on number of reps before I add weight to these? Last set had the hams/glutes going good. :)

Did some weighted core work and back/biceps as well.

Cooled off shooting hoops for an hour.

Pretty happy with my first 'volume' session in awhile. Kept the workout under an hour and a half as well which left more time for shooting. Big plus.
Title: Re: Chris' training journal
Post by: ChrisM on July 21, 2013, 01:18:15 pm
Saturday July 20 2013

Bodyweight 173/175.
Good energy but quads were jelly from yesterdays volume. Was manageable after warmup and some good stretching.

Warmup-the usual plus extra time on the quads.

Deadlift (4" deficit):
225x5 275x5, 295x5 295x3, 295x3 225x5. Form wasn't as strict as I wanted on 295 second set so didn't push it.

Ham curl:
120lb x8, x6, x6.

Jumpsquat:
50lbs x5, x4. Bodyweight x5. Really helped bloodflow to quads. Afterwards they felt much better.

Glute bridge things:
45lbs to failure x2. Good finisher.

Added chest/tricep work and some core stability stuff. Good workout for how sore I was/am.
Title: Re: Chris' training journal
Post by: ChrisM on July 23, 2013, 09:35:07 am
Monday July 22 2013

Bodyweight was 173 dry, 175 before lifting.
Still slightly sore in quads and glutes but it went away during my warmup. Energy was good, 7/10.

Warmup: bike, skips, jumps etc

Banded squats:
225x5 295x5, 315x5 x5, 315x4(failed 5th, depth unacceptable) 225x5.

SL hypers:
10lbs x6, x6, x6 each leg.

Calf raises (paused on leg press):
590lbs x8, x8, x8.

Back/bicep/weighted core circuit.

Cooled off with 30 mins of shooting outside.
Title: Re: Chris' training journal
Post by: ChrisM on July 24, 2013, 01:47:36 am
Tuesday July 23 2013

Bodyweight 172/175.
Got to the gym a little later than usual, energy was subpar to begin with but came around pretty quickly. Very little soreness today, barely noticeable throughout the day and gone after a good warmup.

Dynamic warmup

Deadlift (4" deficit):
225x5 295x5, 315x5 x4, 315x3 225x5. Stopped each set if I felt form suffered at all, not going to risk a dumb injury again.

Ham curl:
120lb x6, x6, x6. (assistance lift)

Jumpsquat:
50lbs x5, x5. Bodyweight x3.

Chest/tricep and light core work. Shot for maybe 10 mins afterward as I was limited on time. Decent workout.
Title: Re: Chris' training journal
Post by: ChrisM on July 25, 2013, 02:15:10 pm
Dida bball/conditioning workout this morning for two hours. Whew. Legs are dead now, tried a couple dunks at the end and got a few but was definitely missing some inches after all that. I gotta start jumping more.
Title: Re: Chris' training journal
Post by: ChrisM on July 27, 2013, 10:31:31 am
Friday July 27 2013

Bodyweight was 172 dry, 175 before lifting.
No soreness/fatigue.  Energy was 8/10. Good mental focus.

Dynamic warmup (added some depth and box jumps)

Banded squats:
225x5 275x1 315x1 365x1, 365x1 315x5 315x5, 275x3 225x3.

SL hypers:
Bodyweight, x12 each leg 3 sets.

Calf raises (paused on leg press):
590lbs x8, x8, x8.

Back/bicep/weighted core circuit.

Forgot my ball and shoes so no shooting. :( So I jumped some instead. 3 SVJs at the rim, got slightly over so 31" roughly. 3 one step jumps that I hit palm to wrist area on, probably 34-36" and 2 three step jumps one that was 36" or so (single hand hang) and a two handed hang that was probably 38". Not bad for running shoes (I cant maintain speed in the plant at all in running shoes, scares me lol) and after lifting. Very happy with that. Great session IMO.
Title: Re: Chris' training journal
Post by: ChrisM on July 28, 2013, 01:21:03 pm
Sat July 27 2013

Bodyweight 172/174.
Very hurried this workout, energy and focus ok but didn't get a great stretch after.

Dynamic warmup+jumps

Deadlift (4" deficit):
225x5 275x1 315x1 335x1, 335x1 315x5 x5, 275x3 225x3.

Ham curl:
120lb x6, x6, x6. (assistance lift)

Jumpsquat:
50lbs x5, 70lbs x4. Bodyweight x3.

Chest/triceps work. Did very little core work, just some quick stability stuff. No time for shooting/jumping aftwrward. I hate being rushed. Oo workiut given the circumstances.
Title: Re: Chris' training journal
Post by: ChrisM on July 30, 2013, 09:54:36 am
Monday July 29 2013

Bodyweight is up slightly, didn't eat really clean Sunday so that may be why. 174-177lbs.
Energy and focus were good. Decent motivation.

-warmup and jumps-

Banded Squats:
225x5 275x1 315x1 365x1, 365x1 315x5 315x5, 315x3 225x5. Tried to really speed through the set, more explosive today rather than TUT style. Good feeling.

Paused Calf Raises (in leg press):
590lbs x8, x8, x8. Starting to get easier to explode up from the pause. :)

SL hypers:
3 sets til almost failure.

Typical Back/Bicep work and core stability. Extra sets of back work hammered me. Whew.

Brought my ball and shoes this time lol! Still did a handful of 'max' jumps, pretty much the same as last time. Got a few very weak dunks but hey every jump helps. Shot around for 15 mins as a cool down. Great session.
Title: Re: Chris' training journal
Post by: ChrisM on July 31, 2013, 10:36:11 pm
Tues July 30 2013

Bodyweight 173-176. 
Got to the gym very late (1:30am, was up at 6am ughh) energy was basically none existent. Motivation was ok and the more tired I got it seemed the more I was motivated to get a good workout in, funny lol!
Back was slightly stiff/sore today but definitely manageable.

Dynamic warmup+jumps (jumps were crap)

Deadlift (4" deficit):
225x5 275x1 315x1 335x1, 335x1 315x3 x3, 275x3 225x3. Was not getting two sets of 315x5 tonight, settled for x3 on both sets. Won't go up til 315x5 is consistent for 3 sets.

Ham curl:
120lb x6, x6, x6.

Jumpsquat:
50lbs x5, 70lbs x3, BW x3.

Chest/tricep work and some planks. Light stuff. Was raining so no rim jumps (already slippery court+rain? I'll pass). Very mediocre workout.
Title: Re: Chris' training journal
Post by: ChrisM on August 01, 2013, 05:53:06 pm
Played two hours of halfcourt ball this morning. VERY bouncy today. Got two in game dunks and tried for a 3rd but back ironed it. Got.invired to a game tonight with some college kids and HS prospects, looking forward to some very good competition! Hope I didn't wear my legs out earlier lol
Title: Re: Chris' training journal
Post by: ChrisM on August 02, 2013, 12:39:59 am
I'm on cloud 9 currently.  Ran full court games with some D2 kids and a D1 pg tonight, very good comp but we won 3 out of 5 and I played pretty well. Mid range was off a little but 3 ball was money. Anyway...afterwards I wanted to see if this mornings 'bounce' was still there, walked up and was expecting to weakly put in a two step one hander but I ended up crushing a 2 hander. After that a mini dunk show just jumped off, Andy a 6'3" guard at Carson-Newman started dunking and Devin whos going to Delta State joined in. I guess seeing everyone dunking got me amped up because I ended up killing a bunch of reverses and a 2 hander of the glass. Andy did a windmill off a lob so I said f it and tried one too. Surprised myself, I got it clean. Im not sure who was more stunned me or everyone else lol! Tried it again and rattled it in. Told Devin to film it and promptly got hung on the rim. :( Either way I'll post the vid of me getting hung, had decent extension IMO. Suffice to say I'm ready to lift and jump more!!!
Title: Re: Chris' training journal
Post by: ChrisM on August 02, 2013, 12:59:43 am
http://www.youtube.com/watch?v=sitklw-_DwQ

Phone vid of said video. You can hear how pissed I am that I missed on camera lol
Title: Re: Chris' training journal
Post by: Raptor on August 02, 2013, 05:56:12 am
I think you need to be really really violent on the windmill and you'll make it.
Title: Re: Chris' training journal
Post by: ChrisM on August 02, 2013, 06:56:12 am
It'd probably speed up the motion substantially.  Just gotta keep working on it.
Title: Re: Chris' training journal
Post by: LBSS on August 02, 2013, 11:29:13 am
why are you wearing capris? i generally like to wear shorts when playing sports, but i guess that's just a personal preference. aren't capris supposed to be a little tighter?
Title: Re: Chris' training journal
Post by: ChrisM on August 02, 2013, 11:51:57 am
I can't play sports in tight clothes. Everyday attire I have no issue with fitted clothes, but I've never been comfortable in shorter shorts on a field of play. I hated track season because of the shorts lol!  And, everyone says I'm weird about this, I can't stand my knees for some reason. Hate them. Shorts must cover my knees when standing. Idk why, my parents say I was like that when I was younger as well. Anyways...I only where the Jordan bramd shorts since they have a longer inseam yet still fit, I don't want my shorts to fall off.

So yea, weird self conscious shit. :)
Title: Re: Chris' training journal
Post by: ChrisM on August 03, 2013, 10:31:03 am
Friday Aug 2 2013

BW: 173-175
Soreness: Right lat, knees (didnt get to stretch/ice after last night, had a good friends dad die suddenly)
Energy: nonexistent.  Maybe a 1/10 since I'm alive. Got two hours of sleep Thurs night and worked a 10 hour day friday.

Banded squats:
225x5 275x1 315x1 365x1, 365x1 315x5 x5, 275x2 225x3. 315 worksets were not explosive.

Paused calf raises:
590lbs x8, x8, x8. Surprisingly, these went up easy.

Hypers: 3 sets of 12.

Back/bicep work. Ughh.

Tried jumping, wasn't pretty. This workout sucked, but I pushed through it.
Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2013, 12:55:01 am
Mon Aug 5 2013

BW: 172-175lbs.
Soreness: Low back slightly, gone after warmups.
Energy: Ok, still sick a little but I feel like I can breathe again (skipped Sat for that reason and I needed rest). Good mental focus tonight.

Banded squats:
225x5 275x1 315x1 365x1, 365x1 315x5 x5, 315x3 275x3 225x3. Much better, planning to go to 325s on worksets next monday.

Paused calf raises:
590lbs x8, x8, x8. 3rd set was a little slower, may add weight in a few sessions.

SL Hypers: 3 sets of 10 each leg.

Back/bicep work/heavy core circuit.

Cooled of shooting for 15 minutes. Legs felt dead but I managed to get a few dunks in, one two hander.  Not bad, definitely surprising. Good workout.
Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2013, 09:11:02 am
Good news related to training this morning. FINALLY got an appointment next week with a physical therapist! Low back has still been giv8ng me hell randomly so hopefully we can sort this out. I could have got in to some other guys earlier but this one is considered the best in the area so hoping the wait is worth it. :D
Title: Re: Chris' training journal
Post by: ChrisM on August 07, 2013, 03:06:25 am
Tuesday Aug 6 2013

BW: 172-174lbs.
Soerness/injury:  none really
Energy/focus: good. 7/10 on both.

-dynamic warmup/jumps

deficit deadlifts:
225x5 275x1 325x1 345x1, 345x1 315x5 315x3, 315x2 225x5. The 345 single is a  :personal-record: and I got it TWICE!!! Second was a struggle, but the first was very nice. Also thats damn near a 2x BW deadlift now. Awesome.

Ham curls:
120lbs x6, x6, x6.

Jumpsquats:
50lbs x5, x5, BW x3.

Chest/tricep circuit and core stability work. Cool down of 15 minutes shooting around. Got a few dunks in as well, nice to see I'm starting to get them consistently after a workout even if theyre weak dunks lol! Deadlift PR makes this a great workout.  :headbang:
Title: Re: Chris' training journal
Post by: ChrisM on August 08, 2013, 03:21:37 pm
Was supposed to go hoop some this morning so I woke up early only to find the gym closed this week for some floor work. Went to the outdoor court...humid and gnats everywhere so I drove over to another gym and played a few games but no competition really and I was very demotivated after all that lol!

Might go play tonight with some guys, we'll see. :/
Title: Re: Chris' training journal
Post by: ChrisM on August 08, 2013, 11:47:17 pm
Went to a random gym and just jumped for an hour ( Alright, I shot around a little as well lol). Got a few dunks off one foot that was cool. Pretty much got the timing for off the glass lobs down, still suck at regular lobs. Tried some different stuff: windmills, reverse off glass,  a 360 off a lob (lmao extra fail on that smh) and tried a few SVJ dunks (pretty close but not clean). Was lots of fun. :) Back to the weights tomorrow!
Title: Re: Chris' training journal
Post by: ChrisM on August 10, 2013, 10:23:43 am
Friday Aug 9 2013

Bodyweight: 172-175lbs. Didn't eat very well/clean today, energy suffered.
No injuries/soreness.
As mentioned energy down, maybe 5/10. Good mentally though, pushing through the end of this sinus infection/crap.

Banded squats:
225x5 275x1 315x1 365x1, 365x1 (struggle) 315x5 x5, 315x5 275x2 225x3 (basically a jump squat on those lol, will be moving back offs to straight 275s)

Calf raise in leg press:
590lbs x8, x8, x8. Going to go up a little next session.

Hypers 3 sets of 12. Getting easier, will add light weight next.

Back/bicep/light shoulder work and heavy ab work. Having four days of varying ab work seems to be cutting BF%. Was raining and I was drained so skipped jumping. Ok workout, 5/10.
Title: Re: Chris' training journal
Post by: ChrisM on August 11, 2013, 01:34:00 pm
Skipped last nights scheduled lifts. Had some out of town family stuff and didn't get in til 1am. Extra rest day shouldn't hurt too much. :/
Title: Re: Chris' training journal
Post by: ChrisM on August 12, 2013, 01:43:40 am
Couldn't sleep, day off yesterday was messing with me I believe. So...I drove 30mins to a 24/7 gym and balled for an hour or so. :) Only a handful of guys there, one game of 3s  and a few one on one games was all I got it. Handle and jumper were very tight tonight, broke one poor guy real bad on a hesitation cross and step back move, had him sitting indian style on tje floor. :)

Right knee was semi sore after a few games, not sure whats up with that so I wasn't jumping to well, got a handful of simple dunks and called it quits with the knee bugging. Stretched and iced and now I'm going to go sleep. :)
Title: Re: Chris' training journal
Post by: ChrisM on August 13, 2013, 09:40:22 am
Mon Aug 12 2013

BW at 172-175lbs.
Knee feels much better after icing, don't think I got a good warmup Sunday night and that contributed to the knee soreness/bugging I felt.
Energy and focus were very good tonight, 8/10 on both.

Dynamic warmup + jumps

Banded squats:
225x5 275x1 315x1 375x1, 375x1 325x5 325x4, 325x4 275x5. The 375 banded is a  :personal-record:  :headbang: Second 375 wasn't quite parallel :/. Second and third set of 325 I felt rep 4 really slow down, didn't want a grinding fifth.

Calf raise (on leg press):
590lbs x8. Too easy now. 610lbs x8, x8. Much better, surprising what 20lbs does, reps 7-8 on 2nd set were brutal. :)

Hypers:
10lbs x10, x10, x10. Definitely felt it in lower back, will add weight slowly.

Did some lightweight lunges for a little unilateral work along with my normal back/bicep/heavy core work. Cooled off shooting some, legs are jelly, dunk attempts are super weak. Ah well. Try again tomorrow.  Workout gets a 9/10. Great session.
Title: Re: Chris' training journal
Post by: LBSS on August 13, 2013, 11:45:55 am
 :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on August 15, 2013, 05:10:17 pm
Thanks LBSS!!

Belated updates forthcoming....

Tues Aug 13 2012

bw: 172-174lbs
Good energy and focus, no injuries.

Dynamic warmup + jumps

deficit deads:
225×5 275×1 315×1 345×1, 345×1 315×5 ×5, 315×3 225×5. Almost to 3 sets of 315. First 345 is getting easier, second is still a challenge.

Jump squats:
50lb x3, ×3, bw×3

Ham curls:
120lb x6, x6, ×6.

Chest/tricep/core stability circuits and cooled off with some shooting and jumps. I always seem to jump easier on deadlift day, had some decent jumps. Workout gets a 7/10.

Wed:
Went to the physical therapist. He says I have some displaced fluid from the wreck in January and its causing some spasms. They did some tissue work and advised me on some prehab to do. Back felt pretty good afterward. I go back next Wed for a checkup/more work.

Since I felt good I went and played some...ended up being 3 hours. Played well tho, had two fastbreak dunks and lots between games.

Annnnnnd this morning I went and did some conditioning and drills for an hour, legs were dead from 4 days of lifting/hooping but still jumped ok.

So that catches me up. :)
Title: Re: Chris' training journal
Post by: ChrisM on August 20, 2013, 02:42:52 pm
Took Friday and Saturday off from lifting, CNS was trashed after Sun-Thurs junk and I had to do some major surgery on one of the cars. SMH.

Monday Aug 19 2013

Bodyweight: 171-173lbs.
Energy/Focus: great, feeling very recovered.
No injuries or soreness.

Warmup + jumps

Banded squats:
225x5 275x1 315x1 375x1, 375x1 325x5 x5, 325x5 275x4. Awesome.

Paused calf raises on leg press:
610lbs x8, x8, x8.  Last set had some struggles at the end but got them.

Hypers:
3 sets of 10 reps

Did some lunges along with back/bicep/core work. Cooled off with some shooting and weak dunks/attempts.  Was definitely jumping higher than usual after a squat session tho. Good stuff.
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2013, 12:46:27 am
Later update :)

Tues Aug 20 2013

BW: 171-173lbs.
Good energy, great focus. No soreness or injuries. Feeling pretty good.

-dynamic warmup and jumps

deficit deadlifts:
225x5 275x1 315x1 355x1 :personal-record:, 355x1(f) 315x5 315x5, 315x5 225x5.  New  :personal-record: Also got the 315 for all 3 sets! Very happy about this!!

Ham curls:
120lbs x6, x6, x6.

Jumpsquats:
50lbs x5, x5, BW x3.

Chest/tricep/core stability work. Cool down of 15 minutes shooting around. Submax jumps after lifting are feeling better and better, very good.




Wed, back to physical therapist for more treatment. Back is feeling much better, seems to be helping.
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2013, 10:08:38 am
Gahhhhhh! So pissed off right now. Went to the gym at 6am on 4 hours of sleep to get a conditioning/shooting workout in, no energy, very bleh. Pushed through it and said what the hell, I'll video the last 20 mins or so on my phone. Setup a makeshift little mount and started recording. Was definitely missing a few inches of vert (CNS just wasn't 100%, too sleepy lol) and finally got a few decent dunks in. Had maybe 5 or 6 'good' jumps rest were subpar.  Go to check the phone and it says 'out of memory' and only recorded about 8 mins. SMH. Going to see if anything decent is in there.  Anyone know of some decent, simple editing software?
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2013, 11:31:49 am
Well, shit. It definitely didn't go long enough to get any decent dunks but there's maybe a handful of ok jumps that were misses and some weak dunks. I'm going to attempt to edit it....this should be interesting lol
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2013, 06:36:45 pm
http://www.youtube.com/watch?v=f8zXVzc3HhY

standing vert jumps. On a good CNS day I can grab it with both and I noticed watching this I take a little hop as I drop down.  Never knew I did that. :/ So I guess its not technically a SVJ but a weird hop jump thing. :D
Title: Re: Chris' training journal
Post by: Raptor on August 22, 2013, 06:45:17 pm
Pretty much all the reactive two-foot jumpers that I know do that. They just can't jump off SVJ.
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2013, 08:00:03 pm
It's completely unconscious, I never realized it until this video. I'm going to do another one but I'm afraid if I think don't do this/do this the jump itself will suffer horribly. Oh well, going to try anyways.
Title: Re: Chris' training journal
Post by: ChrisM on August 26, 2013, 12:38:16 pm
Ughhh late updates. Shit weekend.

Friday Aug 23 2013

Bodyweight 172-174lbs. Good energy, great focus. Definitely ready to lift.

warmup and jumps

Banded squats:
225x5 275x1 315x1 365x1, 365x1 325x5 x5, 325x5 275x4. Backed off the top set 10lbs, got the 325 sets easier than expected. Hell yea.

paused calf raise:
610lbs x8, x8, x8.

hypers:
3 sets of 10

back/bicep/heavy core circuits. Shot around and jumped very well afterwards. Awesome workout.



Sat Aug 24 2013

exact opposite of Friday.  Drained from a double at work, then fell asleep right before lifting rocking my daughter to sleep. Never really woke back up.

energy non existent. Focus....sleepy.
Bodyweight 172-175lbs.

Deficit deadlift:
225x5 275x1 325x1 335x1, 335x1 315x3 x3, 315x3 225x5. Shit. Just just.

Jumpsquats:
50lbs x5, x5, BW x3. Bleh.

Ham curls:
120lbs x6, x6, x6. At least I got my assistance lift.  :/

Skipped shooting and jumping, had nothing left.



moral: no napping directly before a workout lol
Title: Re: Chris' training journal
Post by: ChrisM on August 27, 2013, 11:38:37 am
Monday Aug 27 2013

Bodyweight: 172-174lbs.
Injuries/soreness: none.
Energy/focus: Ridiculous.  I was determined not to have a shitty sessionafter Saturdays debacle. CNS was definitely on point and very focused mentally. Great feeling.

Warmups and jumps (I've been consciously eliminating the 'hop' in my SVJ attempts. We'll see Thursday if it helped. )

Banded squats:
225x5 275x1 315x1 385x1, 365x1 325x5 x5, 325x5 275x5. Didn't get all the way parallel on the 385 so no PR, just wanted to try it. Workset 325s flew up. If I have this kind of energy Friday I'll aim for 335s.

Paused calf raise:
610lbs x8, x8, x8.

Hypers
10, 10, 10.

Light lunges:
60lb x4 each leg.

Back/bicep/heavy core stuff. Shot around and submax jumped for 20 mins or so. Great great workout. Very pleased!
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2013, 05:51:29 pm
My awesomely shitty first attempt at editing some clips from last Thursday together. Feel free to laugh and comment!  ;D

http://www.youtube.com/watch?v=lx3GvDA0Lng

I'm going to wipe the memory card on the phone before tomorrow and try to get some more footage, hopefully I'll be more awake but 6am is damn early for me lol!
Title: Re: Chris' training journal
Post by: LBSS on August 28, 2013, 05:53:25 pm
private video is private.
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2013, 05:58:05 pm
Oops. Should be good now!
Title: Re: Chris' training journal
Post by: LoopieMclooperson on August 28, 2013, 06:09:54 pm
Your editing is indeed subpar, But you land that one hander off the glass with ease.

Next level stuff as far as I'm concerned.

Nicely done sir  :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2013, 06:14:24 pm
Thanks Loopie. Yea, I'm still learning and playing with this software and I'm semi lost. Hoping to get better with time. Really looking at some GoPros as I could use them for this AND for the cars but it'll be later this year before I pick one up probably.
Title: Re: Chris' training journal
Post by: LBSS on August 28, 2013, 06:18:02 pm
cheaper alternative: http://www.amazon.com/Purple-Octopus-Portable-adjustable-Cellphone/dp/B007NFIY0S/ref=sr_1_4?ie=UTF8&qid=1377727205&sr=8-4&keywords=i+phone+tripod

(http://ecx.images-amazon.com/images/I/31nvFvA47mL.jpg)
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2013, 07:19:49 pm
Great find LBSS! Ordering one now!
Title: Re: Chris' training journal
Post by: Coges on August 28, 2013, 08:01:30 pm
2nd on the purple octopus. So easy to use and small enough to carry pretty much anywhere.

Mate the one hander off the glass looked sweet.
Title: Re: Chris' training journal
Post by: ChrisM on August 29, 2013, 12:20:06 am
Thanks man! I ordered a tripod so now I guess we wait lol!
Title: Re: Chris' training journal
Post by: ChrisM on August 29, 2013, 06:21:18 pm
Another (real lol) Standing vert test! CNS was definitely more recovered today but I can feel my body running out of energy quickly. Two more sessions this week and I'll have completed my 6 week "strength" cycle, I'll evaluate then whether to deload or try and peak first.I have some more vids from today, had a bit more bounce but I can't time lobs at all, I always slow up and it kills my jumps.  :(

http://www.youtube.com/watch?v=rqdktvxBH9Q

I'm guessing this is around 34 or so.
Title: Re: Chris' training journal
Post by: ChrisM on August 29, 2013, 09:41:38 pm
Got another in game dunk tonight in a pickup game! Woooohooo!! It was a tip jam in traffic, out  jumped some taller guys and put it down! I was so amped up I didn't realize I cut my wrist open on the rim, not too bad though. :) I tried one over someone but he grabbed my arm on the way up and I got stuck on the rim. Either way awesome night. :D

Oh and I consistently got my palm/wrist over the padding on the side of the backboard, didn't have a tape to measure it but if all padding is semi consistent then that should be low 40s. Will measure next Thursday!
Title: Re: Chris' training journal
Post by: ChrisM on August 30, 2013, 12:38:04 am
http://i49.photobucket.com/albums/f296/Turbo_Topher/20130829_204508_zps633569c8.jpg

Wrist after I cleaned it up. I measured and the cut is 8" below the tip of my finger which means this jump was at least 38". Not bad for two steps in a game! Stuff like this motivates me even more!
Title: Re: Chris' training journal
Post by: LoopieMclooperson on August 30, 2013, 02:37:46 am
Too bad for the minor injury, But damn son you are getting up!  :ibjumping:

It's good motivation for me also, so Keep it up!
Title: Re: Chris' training journal
Post by: ChrisM on August 30, 2013, 09:52:21 am
Very minor, all things considered its a good thing! Lol! Still not where I want to be but who ever is?! :)
Title: Re: Chris' training journal
Post by: ChrisM on August 31, 2013, 04:02:25 pm
Friday Aug 30 2013

Bodyweight: 173-176lbs. I've been slacking on my eating, too much cheating. 
Energy: very good. Last squat session of this cycle! Woot!!
Focus: the same, great.

Warmup and jumps

Banded squats:
225x5 275x1 315x1 375x1, 375x1 325x5 x5, 325x5 275x5. Good focus makes these so much easier!

Paused calf raises:
610lbs x8, x8, x8. 

Hypers:
3 sets of 10.

lunges:
80lb total x4 each leg.

Back/bicep/heavy core circuits. Abs....hurt. ughhh lol!

Pretty good shootaround as a cool down.


one more session tonight. Gotta hit my numbers!
Title: Re: Chris' training journal
Post by: ChrisM on September 01, 2013, 03:29:18 pm
Sat Aug 31 2013

Bodyweight 173-175lbs
Energy: begin high, bottomed out halfway into workout. Late night at gym and killer day at work zapped me. Damn.
Good focus tho, worked around the energy issue for a decent session.
Soreness/injuries: left knee bugged a little during Jump squats, weird, seems ok tho. Low back was stiff (but not sore?) All night.

Warmup + jumps

Deficit deads:
225x5 275x1 315x1 345x1, 315x5 x3, 315x3 225x5. Bah. Not real happy.

Jump squats:
50lbs x3, x3. BW x5.

Ham curls:
120lbs x6, x6.  60lbs x 16. High rep felt weird, I like!

Chest/tricep/core stability circuit (didn't finish ran out of time bleh).

That finishes my 6 week cycle, I made it but damn I can feel my body breaking down each day the last week or so. Going to take Mon and Tues off and play ball Wed and Thurs then begin peaking/quickness/whatever crap next Friday. Going to play that by feel then take a week off and deload. Time to cultivate this shit!!! Wooooo! :)


Title: Re: Chris' training journal
Post by: ChrisM on September 05, 2013, 12:05:37 am
Ok, I took a few days completely off (minus stretching) and was itching to do something so I went and ran a few games of full court hoops. Was a little rusty the first game, started feeling better the second and destroyed the 3rd. Game was to 21 by ones and twos and I scored the last 9 points to bring us back from 17-11 to win 21-19. :D Had a couple ex college players (D2 guys) out tonight so that feels really good.

Had one chance at a dunk off a breakaway steal but laid it up since it was a one point game and a 6'4" guy had a decent angle on me. Put down some nice ones in between games tho including a nice two hander that my buddy peft off glass. :)
Title: Re: Chris' training journal
Post by: ChrisM on September 06, 2013, 12:00:12 am
Did a 2 hour conditioning/bball workout today. Ugh. Felt dead afterwards but decided to jump a little anyway after a 5 minute breather.  Broke out a weight belt (think like weight vest) that I've had forever and never used, loaded it with 10lbs and jumped with it for 15 minutes. Crazy difference 10obs makes. After about 15 minutes I sort of got used to it and was able to put a few dunks down. Dropped the belt and wow, felt super light! Easy dunks for the next few minutes. Great feeling!
Title: Re: Chris' training journal
Post by: ChrisM on September 07, 2013, 10:50:44 am
Friday Sept 6 2013

Bodyweight at 173-175lbs
Energy and focus were extremely high, definitely ready today!

Warmup

depth drops:
5 reps/ 3 sets. Probably a little low, ~40" box. Going to go higher next time.

depth jumps (18" box):
5x3. Last set had a noticeable increase in height. Nice.

pogos:
10 rep x2 for height. 1 set of 10 solely for GCT.

hypers:
10, 10, 10.

calf raises:
610lbs x8, x8.

Squats (no bands):
225x5 paused, 225x3, 275x1 315x1 365x1 385x1 405x1 415x1. 415 wasn't quite to parallel.  :/ The 405 matches a PR but at ~12lbs lighter BW iirc. I'd have to go back and check. Either way good stuff.

Banded quarter squats (supramax):
455(+120)x10 for speed. OMG. Lol!

Back/bicep/heavy core and ab circuit. Cooled down with some shooting, handful of jumps but nothing crazy given the volume of jumps already.
Title: Re: Chris' training journal
Post by: ChrisM on September 08, 2013, 02:25:33 pm
Sat Sept 7 2013

BW @ 174-176. :/ may have ate a little much today :)
Energy was very good, focus was great.

warmup

Sprints:
Did a ladder style 20-40-60-100-60-40-20. 2 circuits. These sucked I haven't ran outside a game in months and it showed.Completely slow and out of shape for these.

Box jumps:
2 sets of 5 Increasing height.

Ham curls:
140lbs x3, x3. 50lbs x20.

Deadlift:
135x5 225x3 4" (deficit), 275x1 315x1 355x1 375f. 355 went up relatively easy. 375 started easy but my back felt weird, didnt push it. My low back is definitely stopping me from expressing power in the deadlift, going to work on that.

Chest/tricep and core stability circuit. Hit the chest hard, ughh. Really want to get back to 225x10 reps for some reason. Got 225x5.

Did some SAQ and dot drills and ended with shooting some. Good workout, disappointed in my deadlift. Looking back I'm not sure if the sprints fatigued me or my low back is weak (I know it is) or a combo. Bah.
Title: Re: Chris' training journal
Post by: ChrisM on September 13, 2013, 01:29:32 am
Super late update lol!


Monday Sept 9 2013

BW at 173-175lbs.
Soreness: Hamstrings majorly, wow, guessing from the sprints. Went 90%away during warmups though.
Energy/Focus: Great.

Warmup

depth drops:
5 reps for 3 sets. Box height around 46"

depth jumps (18" box):
5x3. Each set gets better, good.

pogos:
10x2 height. 10x1 speed.

hypers:
10x3 w/ 10lbs. Seemed to hit hams more than low back with weight added even small weight.

calf raises:
610lbs x8, x8.

Squats (no bands):
225x5 paused, 225x3 275x1 315x1 365x1 385x1 405x1 415x1. Better depth on 415, still not good enough.

Banded quarter squats (supramax):
455(+120)x10. Set pins to mimic my RVJ knee bend.

Back/bicep/heavy core/ab circuit. Shooting and a handful of very weak dunks as a cooldown.

-----------------------------------------------------------------------------------------------------------------------------

Skipped Tuesdays session due to some important family stuff.

-----------------------------------------------------------------------------------------------------------------------------

Today :) (Thursday the 12th) went and did my bball skills work, got about halfway done and some guys came in so ended up playing for two hours lol! Jumper and handle were very dialed in from skill work, game came very easy. I didn't FEEL like I was going tobe very bouncy tonight, wasn't 'amped up' or overly excited, very relaxed but apparently I was wrong. Got out there playing and was VERY bouncy. Had 3 dunks in 2 games and missed one more when I may have overpowered it lol! First dunk I thought I was going to miss, came off a pick and rolled into the lane got a very nice bounce pass. Was going to take a dribble and go for the dunk but saw the rotation coming quick so i just jumped from the middle of the paint and got a big (for me lol) one hander. Completely surprised me considering the distance. Best feeling as I was running back down on D I saw a kid that had just arrived literally had his head in his hands and his expression was priceless, complete WTF. Second dunk wasn't the cleanest but got one in on a baseline drive. Missed a putback off the back of the rim, tried to tear the rim off and that didn't work lol! Last dunk was probably on of my best ever, got a 2 on none fastbreak and my buddy just left it off the glass and I crushed it, was definitely up on that one. Got a clean two hander of glass after the game too, very good night!!  :headbang: Can't wait to lift tomorrow!
Title: Re: Chris' training journal
Post by: LBSS on September 13, 2013, 03:20:47 pm
 :headbang:
Title: Re: Chris' training journal
Post by: ChrisM on September 15, 2013, 03:22:06 pm
Weekend update!

Friday Sept 13 2013

BW at 172-174.
Energy/motivation/focus was very high after Thursdays 'success'.

Warmups

Depth drops:
3 sets of 5

Depth jumps:
3x5

Box jumps:
2x5

Pogos:
3x10

hypers:
3x10 w/15lbs.

Paused Calf raise:
610lbs x8, x8.

Squats:
225x5 paused, 275x3, 315x1, 365x1 385x1 405x1 435x1 (depth not great. :/ )

Banded quarter squats:
495x10 for speed. Last few reps were easier as I focused more on breathing. Upper back took a beating lol!

Back/bicep/shoulders and heavy core work circuits to finish. Shot around a littleafter, tried one dunk off one step, wasn't pretty. Lol thos quarters kill the quads!!!

--------------

Sat Sept 14 2013

Bodyweight at 173-174lbs.
Felt good, good energy, got to gym early.

Only got a partial workout in, handful of sprints and most of my upperbody work and core stability stuff. Went to do a warmup set on deadlift and noticed the outside of my right ankle was swollen. Put the weight down and checked it out, no pain and I have a full ROM still but definitely swollen. To be safe I didnt finish the sets. Went home and stretched and iced it hard. Swelling is down this morning so im not sure whats going on. Going to stay off it today and see how it responds tomorrow. Very disappointed last night.




Title: Re: Chris' training journal
Post by: ChrisM on September 16, 2013, 02:18:20 pm
Well, stayed off the ankle as much as possibly Sunday and did some ice/compression before bed and it appears normal this morning? Guess I'm going to give it a shot tonight.  Weird.
Title: Re: Chris' training journal
Post by: Leonel on September 16, 2013, 07:09:37 pm
My right ankle is also swollen sometimes for no particular reason. It's weird and keeping a close eye on it is definitely a good thing but I think as long as it doesn't hurt you should not worry too much about it. Keep up the good work man!  :ibsquatting:
Title: Re: Chris' training journal
Post by: ChrisM on September 20, 2013, 12:59:55 am
Thanks Leonel!

Skipped Mon and Tues workout as a just in case and did some rehab. Decided to test it today with some light shooting/playing and it seems to he good so back to work tomorrow!
Title: Re: Chris' training journal
Post by: ChrisM on September 23, 2013, 11:11:14 am
Updates

Friday Sept 20 2013
BW @ 173-176lbs
Motivation to lift again is high, energy up as well.
Ankle looks and feels great, still no clue what happened so I'll continue watching it.

Warmups

Depth Drops and Depth jumps:
3 sets of 5 each. Last set of DJ was very nice.

Hypers:
3 sets of 10 w/ 10lbs. Slow and controlled.

Paused Calf Raise on leg press:
610lbs x8, x8.

Squats:
225x3 paused, 275x1, 315x1, 365x1, 385x1, 405x1, 425x1. Tried a 440 but depth was shit. Wasn't strong enough and my hip/ankle mobility need work IMO.

Banded 1/4 squats (for speed):
495 (+120)x10. These suck but definitely recruit the right motor pattern for me. Back is always beat afterwards lol

Ended with back/biceps/abs and some shooting work. Felt great to be back at it!

----------

Sat Sept 21 2013

BW @ 174-176lbs.
Not a great sleep, energy was down but picked up considerably as I progressed.
Ankle feels great, upper back is a little sore.

Warmups

Box jumps and pogo jumps:
3 sets if 5 each. Last set of box jumps I used a weighted belt (12lbs, light stuff) for the first 3 reps, then dropped weight and performed last 2 reps. Surprising difference! Thinking of doing some more contrast training after this.

Ham curls:
140lbs x5, x5. Single leg 60lbs x12 each leg.

Deadlifts:
225x3 (deficit), 275x1, 315x1, 335x1, 355x1, 375x1F (grip). Realized I hadn't deadlift in a min due to all sort crap. 355 went up very easy, surprisingly. Probably should have tried 365 but said F it, couldn't grip 375 in a double overhand, thought briefly about trying a different grip but I'll just remember my straps next time. Not looking to jack up a bicep. :)

Had some sprints and shooting planned since I don't run enough but it was raining like crazy. Bah!

Overall not a bad workout, disappointed in the 375 fail but I'll get it.


Title: Re: Chris' training journal
Post by: ChrisM on September 24, 2013, 02:19:10 pm
Mon Sept 23 2013

Bodyweight at 173-175lbs.
Ankle seemed to hold up pretty good and not other injuries to report.
Energy was very good!

Warmups

Depth drops and jumps:
3 sets of 5

Hypers:
W/ 10lbs x10, 10. W/ 25lbs x10.

Paused calf raises:
660lbs x6, x5. Upped weight, will stay here til repeatable 8-10 rep sets.

Squats:
225x3 paused, 275x1 315x1 365x1 385x1 405x1 425x1. Did some ankle mobility stuff directly before squatting and up to 315lbs I was noticeablely 'deeper'. Very cool.

Banded quarter squats for speed:
515 (+120) x10. Ughhh. Everytime these feel like they're going to kill me but next day Im ok lol! Definitely destroys whatever energy I have left.

Typical back/bicep/heavy core work. Tossed some shoulder work in as well and cooled off with some shooting. Just for fun I tried a few dunks to see how much those quarters wear me out. Yea wasn't happening, I felt accomplished getting rim with both hands SMH. Awesome workout though.
Title: Re: Chris' training journal
Post by: LBSS on September 24, 2013, 02:20:52 pm
how do you figure depth on the quarter squats. to pins, adarq style? or just by feel? seems like an interesting thing to add in.
Title: Re: Chris' training journal
Post by: ChrisM on September 24, 2013, 02:37:22 pm
Both. Lol! Its probably more in between quarter and a little less? I did a run up to the squat rack like I was about to do a DLRVJ and 'paused' at the bottom of my drop and set the pins just below that. My thinking was by doing that depth as fast as I can Im directly training the same pattern I use to jump. Shrug. Seemed like a decent idea although the jury is still out to see if it has any actual translation to my jumps. I'm using the bands for extra resistance plus they 'hold' the bar down and dont let it bounce on my traps/spine. Which btw really hurts lol! Tried my first set bandless and stopped mid set, dropped weight, added bands. Much better!

Title: Re: Chris' training journal
Post by: Raptor on September 24, 2013, 06:23:16 pm
In my opinion there isn't too much sense in doing calf raises for such low rep ranges... the ROM is very limited and the TUT is very short for each rep in the calf raise. Compare the TUT of a rep (in time) of squats vs the TUT of a rep of calf raises... there's no comparison.

That's why it's better to go with 15-20 reps. As far as TUT goes (total set time) - 15-20 reps of calf raises is similar to 5-8 reps of squats I guess.
Title: Re: Chris' training journal
Post by: ChrisM on September 26, 2013, 10:43:34 pm
Its not a quick set at all. There's a decent amount of TUT, maybe not as much as a set of squats but seems to he enough to grow and fet stronger? I may play with switching it up on my next strength cycle.

As for me, daughter got sick...daddy got sick.  :/ Felt like shit Tues and Wed so I just drank a ton of fluids and sat around. Felt mildly better today so like a dumbass I went to play ball with some friends. Didn't feel like I had any energy, felt very slow, had some chills during the second game and now I'm nauseous yay! But for some reason I was flying tonight? BW is way down at 169-170lbs so maybe that was it but two handers of glass were child's play, couple clean reverses and just missed a windmill and a 360. Don't really know what's going on but I'll take it. Had a few in game dunks but only one that was really nice. Caught a rebound one hander that I thought was out of reach and flushed it cleanly.

My friend also was soooooo close to getting his first dunk so I was pretty excited about that, hopefully he can get a clean one soon as he just started lifting.
Title: Re: Chris' training journal
Post by: acole14 on September 27, 2013, 01:37:17 am
So you're isometrically holding the rep at the top for longer? Or just moving very slowly through con/ecc? I wouldn't recommend super slow reps for calves (or anything for that matter). Either way you must have incredibly strong calves to do that with 300kgs.
Title: Re: Chris' training journal
Post by: ChrisM on September 27, 2013, 02:00:05 am
Holding top and bottom for a little, exploding up as fast as possible and letting it down slowly and controlled. I definitely don't want that weight coming down fast at all, happened once, Achilles didn't seem happy for a few days. That's how I try to do all my lifts (except speed squats), slow down and explode up as fast as possible while maintaining control. The way I see it is...train like everything is a 'jump'. You don't jump slowly so why lift slowly? Only difference is on the way down, with weights Ibtemd to err towards caution but practicing jumps I want to get into my plant as quickly as possible.

Hope that made sense, its late here lol!
Title: Re: Chris' training journal
Post by: acole14 on September 27, 2013, 02:04:12 am
Holding top and bottom for a little, exploding up as fast as possible and letting it down slowly and controlled. I definitely don't want that weight coming down fast at all, happened once, Achilles didn't seem happy for a few days. That's how I try to do all my lifts (except speed squats), slow down and explode up as fast as possible while maintaining control. The way I see it is...train like everything is a 'jump'. You don't jump slowly so why lift slowly? Only difference is on the way down, with weights Ibtemd to err towards caution but practicing jumps I want to get into my plant as quickly as possible.

Hope that made sense, its late here lol!

Yeah that's nice. I don't train fast eccentric movement with heavy weights either, that's what the jump training is for! It's easy to fall into the trap of making every lift sports-specific but it's not worth it if the injury risk is increased.

But yeah 300kgs for even 5-6 reps for calf is very impressive. Keep it up.
Title: Re: Chris' training journal
Post by: ChrisM on September 28, 2013, 11:20:55 am
Right.  Not going to jump any higher hurt! The heavy reps suck but you have to get strong!!!
Title: Re: Chris' training journal
Post by: ChrisM on September 29, 2013, 04:31:40 pm
Well...I've decided since I've been sick, ate like crap the last two days and only lifted once this week it shall be my deload week. Going to try another strength block starting Monday (tomorrow), need to set some goals or a time (week) limit for this block which I'll post tomorrow after some thinking. Nice to have a few days off but now I feel like shit for eating 'bad' (brownies and ice cream lol) and I'm ready to start a new.
Title: Re: Chris' training journal
Post by: ChrisM on October 01, 2013, 12:06:21 pm
Alright. Rough plan is 6-8 weeks, goals are 355 for reps on squats and 345 for deadlift, no real goal for calves just continue getting stronger. I'd like to stay around 175lb BW and I'm going to add a few depth or box jumps and some pogos/ankle bounces to my SVJ/RVJ warmup jumps to try and keep a little RFD. That's the plan so we'll see how it goes.

Monday Sept 30 2013

BW at 174-177lbs (told you I are like crap lol)
No soreness or anything and my energy and focus was very good, body definitely wanted to lift after a few days off.

Warmup+jumps

Squat:
225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 325x5 x5, x5 x5 225x3 (speed backoff)

Paused calf raises on leg press:
660lbs x8, x8, x7 dropsetted to 450lbs x15. Stupid pump on the drop set lol!

Hypers:
10lbs x12, x12, x12.

Back/bicep/shoulders for upper body work and heavy ab/core stuff. Shot for 15 mins to cool down. Great workout. Drop set on the calf raises felt insane. Surprisingly I could still dunk (weakly) after this session, normally after this much volume I'm jelly.  Cool!
Title: Re: Chris' training journal
Post by: ChrisM on October 02, 2013, 02:16:40 pm
Tues Oct 1 2013

BW at 173-175lbs. Eating cleaner again.
No injuries but major DOMS in the quads flared up mid day at work, slight glute soreness as well. Glutes went away and most of quad soreness did too during warmup. First day back on a volume cycle always has major soreness lol!
Good energy and focus. Ready to lift!

Warmups and jumps (jumps weren't "great" but ok considering quad soreness/fatigue)

Deadlift:
225x3 275x2 315x1 335x1
(worksets) 315x5 x5, x5 x5. Grip is really suffering, last few reps on last set were very difficult.

Jumpsquats:
50lbs x3, x3. BW x5.

Ham curls:
140lbs x6, x6, x5 drop set to 60lbs x12. I beginning to really like drop sets for assistance lifts!

Hang clean:
95lbs 3x3. Decided I want to start trying this as everyone raves about it in regards to power production. Starting very light with a 3x3 scheme to nail down some semblance of form.

Chest/triceps upperbody and core stability work. Added some new resistance band core stuff that was really tough. Very cool. Shot around for 15-20 mins afterward. Good workout but I'm probably going to be sore for Thursdays hoops with the guys lol! :) That's ok we'll see how it goes!
Title: Re: Chris' training journal
Post by: gukl on October 02, 2013, 03:32:57 pm
Tues Oct 1 2013

BW at 173-175lbs. Eating cleaner again.
No injuries but major DOMS in the quads flared up mid day at work, slight glute soreness as well. Glutes went away and most of quad soreness did too during warmup. First day back on a volume cycle always has major soreness lol!
Good energy and focus. Ready to lift!

Warmups and jumps (jumps weren't "great" but ok considering quad soreness/fatigue)

Deadlift:
225x3 275x2 315x1 335x1
(worksets) 315x5 x5, x5 x5. Grip is really suffering, last few reps on last set were very difficult.

Jumpsquats:
50lbs x3, x3. BW x5.

Ham curls:
140lbs x6, x6, x5 drop set to 60lbs x12. I beginning to really like drop sets for assistance lifts!

Hang clean:
95lbs 3x3. Decided I want to start trying this as everyone raves about it in regards to power production. Starting very light with a 3x3 scheme to nail down some semblance of form.

Chest/triceps upperbody and core stability work. Added some new resistance band core stuff that was really tough. Very cool. Shot around for 15-20 mins afterward. Good workout but I'm probably going to be sore for Thursdays hoops with the guys lol! :) That's ok we'll see how it goes!

Do you use chalk?
Title: Re: Chris' training journal
Post by: ChrisM on October 02, 2013, 03:42:42 pm
No. I have straps but I don't like using them. I can definitely lift more with them but when I don't use them my grip strength gets better which directly helps my ball control on court. Kind of a catch 22 but I'll always pick being better on court over being stronger in the weight room.
Title: Re: Chris' training journal
Post by: gukl on October 02, 2013, 04:53:39 pm
I hate straps too, haven't yet had the need for them though using lots of chalk. Is there any reason you don't use chalk? Your grip strength still develops, but you can go heavier without being disrupted by sweaty hands/slippy bar!
Title: Re: Chris' training journal
Post by: ChrisM on October 02, 2013, 06:09:32 pm
My gym doesn't allow. May start doing deadlift days at the apartment complex gym. Its small, they probably wont even notice lol
Title: Re: Chris' training journal
Post by: gukl on October 03, 2013, 03:55:00 am
Oh man, that sucks. Not even liquid chalk?!
Title: Re: Chris' training journal
Post by: ChrisM on October 03, 2013, 01:17:38 pm
Liquid chalk? I have not heard of that, I'm going to check the rules again next time I go down there.
Title: Re: Chris' training journal
Post by: gukl on October 03, 2013, 02:41:22 pm
Everyone uses it over here in the uk, its pretty cool..doesn't make anywhere near as much mess and just as effective. Should be able to get some online if it is allowed!
Title: Re: Chris' training journal
Post by: ChrisM on October 03, 2013, 10:20:33 pm
Cool, I'll check it out!

Went and did some drills/conditioning work before playing. Low back is major sore from Tuesdays workout, quads and glutes are feeling better. Figured I wouldn't be very bouncy tonight but had more than I thought. I'll toss up a vid of a dunk in a minute from after the games.  :)
Title: Re: Chris' training journal
Post by: ChrisM on October 03, 2013, 10:58:58 pm
Wasn't getting as high as last week but not bad.

http://www.youtube.com/watch?v=z0PyG-RKQHA
Title: Re: Chris' training journal
Post by: ChrisM on October 06, 2013, 02:30:36 pm
Friday Oct 4 2013

BW at 173-176lbs.
Energy was ok, been slacking on my sleep 'resolution' lately.
Soreness seems to be gone, good!

Warmups+jumps

Squat:
(Warmup) 225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 335x5 x5, 335x5 x5 225x3(speed). 335 is a struggle for all sets, few more sessions before adding weight.

Paused calf raises on leg press:
640lbs x8, x8, x8 w/ 450lb x15 supersetted. Last reps are killer lol!

Hypers:
25lbs x10, x10, x10. With added weight I feel it more in the hams. Cool.

Lunges:
50lbs x?? Lol didn't keep track, just some unilateral assistance work. :)

Back/bicep/shoulders and heavy core/ab work. 30 mins of shooting as a cool down. Good workout.

Skipped Sat session due to some unforseen circumstances. Going to try and get a few light reps in tonight to keep form. We'll see.
Title: Re: Chris' training journal
Post by: ChrisM on October 08, 2013, 10:44:57 am
Monday Oct 7 2013

BW @ 172-175lbs. (Lower abs look like crap tho, gotta clean up diet a little more lately)
Energy....well it started off good. Serious CNS crash partway through workout.

Warmup+jumps

Squats:
(warmups) 225x3 275x2 315x2 365x1 405x1 425x1
(Worksets) 335x5 x5, x5 x5 225x3(speed/jump squat almost)

Paused calf raises:
640lbs x8, x8, x7 450lbs x14 superset (and begin crash...)

Hypers:
25lb x12, x12, BW x12

Some lunges.

Did half my back/bicep/shoulder circuit and 75% off normal core work. Quit when I just couldn't 'function'. I felt fine but my coordination was off, body wasn't 'responding' the way it normally does, I just felt fried. Got increasingly pissed off  at myself and raged out on a punching bag for 15 mins. Felt good even if it didn't 'help' lol! Went and shot around 15 mins, handle sucked, jumper sucked.  Guess this happens every once in awhile. I'm going tonforget about it unless it happens again tonight. Bah.
Title: Re: Chris' training journal
Post by: vag on October 08, 2013, 11:10:12 am
Monday Oct 7 2013

BW @ 172-175lbs. (Lower abs look like crap tho, gotta clean up diet a little more lately)

Squats:
(warmups) 225x3 275x2 315x2 365x1 405x1 425x1


That is 2,47*BW for 172 / 2,42*BW for 175.  :o

Is 425 your 1RM currently,  or can you break beyond 2,5*BW?
What about your history, what are your PRs , absolute and relative?
Serious numbers anyway!
Title: Re: Chris' training journal
Post by: ChrisM on October 08, 2013, 11:42:51 am
No clue really. I've worked up to a '1RM' before around this weight but never focused on just the squat, always doing other stuff in between sets/lifts or just taking a break long enough to add more weight. I don't ATG like KF so I don't think its very impressive. I've been working on mobility lately but me going ATG (with any weight) puts my lower back in a compromising position, something I'm not willing to do with my low back history lol! So I go to parallel although this 425 was probably just above parallel (I eyeball the pins on the squat rack to get a depth check).

I'd like to eventually have a 'daily' 1RM around 2.5x BW but that's far away. I could probably do 425 2 maybe 3x a week if I neglected other big lifts.

Come to think of it....I didn't really think an extra 315 rep and the 425 was that much but it's possible that that little bit more was enough to push my CNS just over the edge. :/ hmmmmm.
Title: Re: Chris' training journal
Post by: vag on October 08, 2013, 03:14:00 pm
Well modesty is good and all, but 2.5*BW at around parallel ( a few inches up or down do not matter ) is damn impressive any way you see it.
Agreed about how it would stress CNS. AREG is a bitch, but it would be very useful to search and find the optimal load/volume combination that potentiates you instead of draining you.
Title: Re: Chris' training journal
Post by: ChrisM on October 08, 2013, 03:24:50 pm
Right. The more I think about it the more I believe it very well may have overloaded me. I don't really pay attention to how much it is when I'm in the gym...I just knew 405 felt easy-ish lol! Will definitely do some quick calcs next session and keep top lift down near 2x BW and see how it works. Thanks for pointing that out Vag! :)
Title: Re: Chris' training journal
Post by: ChrisM on October 11, 2013, 10:28:08 am
Well, I may or may not have forgotten the woman and my anniversary Tuesday night lol! Lucky for me I managed to snag a babysitter and a reservation last minute. Whew! Needless to say, no lifting Tuesday :(

So I hooped a lot on Wed and Thur. I was jumping ok in Wed and FLYING on Thurs! I've noticed that a lot, if I play on consecutive days without lifting in between I'm usually very bouncy on day 2. Anyway, had the jumper going off both days which made drives so easy because guys were having to get so close defensively. Ended up with a clean 2 hander and a nice one hander Wed when no one rotated fast enough and Thursday I got an ok, sorta weak and 1 poster dunk on a drive in the last pickup game. That had me amped up and on our next possession my buddy drives down the right side, draws the defender on the opposite block and tosses a sweet over the shoulder oop to me on the baseline, caught it clean with both hands and killed it. First in game oop!!!!! Idk who was more excited, him or me lol! :D

Sorry for long update, I'm still super pumped! More lifting tonight!
Title: Re: Chris' training journal
Post by: LBSS on October 11, 2013, 11:16:33 am
PAP is real, brah.
Title: Re: Chris' training journal
Post by: ChrisM on October 11, 2013, 11:59:14 am
Tis. Can't fall in love too much, gotta keep getting stronger as well!
Title: Re: Chris' training journal
Post by: ChrisM on October 12, 2013, 03:15:59 pm
Friday October 11 2013

BW at 172-174lbs.
Energy is very good, body feels great.

warmups+ jumps

Squats:
(Warmup) 225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 335x5 x5, x5 x5 225x3(speed)

Paused calf raises:
640lbs: x8, x8, x8 (superset) 450lbs x15.

Hypers:
25lbs x12, x10, x10.

Various lunges.

Back/biceps/shoulders and core junk.

15 minute shooting cool down. Dropped that heavy top warmup, workout felt.great. Need to be more disciplined sleeping though, got 4 hours last night and I was getting 6ish.
Title: Re: Chris' training journal
Post by: acole14 on October 12, 2013, 11:45:56 pm
Friday October 11 2013

BW at 172-174lbs.
Energy is very good, body feels great.

warmups+ jumps

Squats:
(Warmup) 225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 335x5 x5, x5 x5 225x3(speed)

Paused calf raises:
640lbs: x8, x8, x8 (superset) 450lbs x15.

Hypers:
25lbs x12, x10, x10.

Various lunges.

Back/biceps/shoulders and core junk.

15 minute shooting cool down. Dropped that heavy top warmup, workout felt.great. Need to be more disciplined sleeping though, got 4 hours last night and I was getting 6ish.

You got any vids of your squat? That is pretty impressive for your BW.
Title: Re: Chris' training journal
Post by: ChrisM on October 15, 2013, 12:52:08 pm
If I remember Friday I'll try to get someone to take some on my phone.  :)

I forgot to update with Saturdays workout.

Sat Oct 12 2013

BW: 172-174lbs.
Had good energy, decent rest previous night so body felt good as well.

warmups+jumps

Deadlifts:
(Warmups) 225x3 275x2 315x1 345x1. I felt like I hadn't deadlifted in forever so I expected the 345 to be much harder but it almost felt easy. Weird.
(Worksets) 315x5 x5, x5 225x8. Felt a pain in my right lat area on last set of 315s. Dropped weight for safety and to get some more volume.

Jumpsquats:
50lbs x3, x3, x3. Each set supersetted with 2x BW jumps.

Ham curls:
140lbs x8, x8, x7, 60lbs x12.

KB swings:
45lbs x10, x10.

Upperbody was chest/tris and core stability.  Finished with a typical shoot around.

Woke up Sunday with severe discomfort where my right lat comes into my mid back area, not sure what happened in the deadlifts but it hurts lol! Skipped doing squats/back work yesterday (monday) as a precaution. There's no pain there now but it is sore. I may attempt some light deadlifts tonight to test it. Definitely going to focus on keeping tension in that area, I may have let the weight down a little quickly Sat. We'll see.
Title: Re: Chris' training journal
Post by: ChrisM on October 18, 2013, 11:01:27 am
Shot around some yesterday and felt better back wise but my left knee is super stiff/achy. Very pissed at myself as this is all my fault, I didn't warm up properly and I didn't stretch daily this week like I normally do. Rededicating myself to the little things and we'll see what happens tonight.
Title: Re: Chris' training journal
Post by: ChrisM on October 19, 2013, 10:32:06 am
Good news. Back feels ok.

Bad news. Knee does not. I'm so pissed at myself. I KNOW its from being careless Thursday.

Anyway, went to workout last night and knee felt ok during jogging warmups but when I tried some very submax jumps I'm getting a sharp pain just above my kneecap (left knee). Body weight squats, walking and normal movement is no problem. No pain during light stretching either, only when its 'loaded' per se. So I iced it as a precaution and am going to take a week off and try it again. If it's still hurting I'll make an appointment with a doc. This sucks.

I did do some core work... :wowthatwasnutswtf:
Title: Re: Chris' training journal
Post by: ChrisM on October 19, 2013, 10:48:20 am
On a more positive note here's some 'lob' practice dunks!

Missed windmill. Fail lob toss, horrible run up.

http://www.youtube.com/watch?v=eHhLpz230TA

And a normal one hander, may have been a little angry after missing some lol!


http://www.youtube.com/watch?v=e48Sy8dFRe4

Hopefully the knee isn't serious and  don't lose much. Here's hoping!
Title: Re: Chris' training journal
Post by: ChrisM on October 25, 2013, 11:58:40 am
Had knee checked out Wednesday (almost a full week off of it, no activity save walking around) and after some tests and junk it turns out it wasn't my knee after all. I have a slight strain of the quad where it attaches just above the knee. Was told to stay off it for a few more days and try some BW movements and progress back into light weights.

Well, I'm a stubborn dumbass so I decided I'd test it on Thursday. :) Plan was just to get up some jumpers, no running, cuts or max jumps. I shot for about 30 mins and it felt very good. No pain, weird twinges or anything. I was about to pack it in and got called out for a 2v2 game....

So I played. I tried to take it easy but this one kid was talking alot so I said f it and tried a full speed crossover-stepback move. Knee felt uncomfortable (unstable-ish) on the stepback but didn't hurt. So I just went for it. Quick game to 11 by 1s and 2s, we won 11-5. Game winner was unexpected, I crushed a one hander on the kid talking crap and got fouled. Felt GREAT!

Knee area got a little stiff afterward so I stretched it out and it felt good after about 10 mins. Since I'm a curious individual and that dunk felt way to easy, I tried one dunk after stretching and I think I'm jumping HIGHER after a week of nothing?! Very easy to get a clean two hander.

Anyway that's my 'server crash update' lol! Going to take another few days off and try light weights Monday. Thinking of playing in a rec league in November as well.
Title: Re: Chris' training journal
Post by: ChrisM on October 29, 2013, 11:08:19 am
Weird. I wrote an update yesterday and it seems I didn't post it. :/ oops.

Quick recap + new crap then!

Got a call yesterday saying that rec league starts this week instead of late November so screw getting a few weeks to build back some basic strength and polish up my skill set. Yay. Not sure whats going on but our first game was supposed to be Wednesday then it wasn't? Who knows, so I'm taking it a day at a time. :/ Team is stacked anyways this go around so me missing a game or two to get fully healed shouldn't be an issue. My PG buddy and I decided we we're going to try and win this time so we picked up two 6'4" wings and a 6'8" post that started all 4 years in college. :D

So...therapist recommended I try some BW exercises and maybe some light weight stuff. Warmed up, no problem. Tried some light jumps, ok. 135lb squats were ok, 225lb had some discomfort so I stopped there. Any unilateral work afterward (even BW) was uncomfortable so I quit and did some upper body stuff but just wasn't in it mentally. Shot some free throws afterward and stretched/iced. I go for more therapy Wed and am going to skip weights for another week and just shoot/dribble some. Hopefully this heals up quickly. I want to play!
Title: Re: Chris' training journal
Post by: ChrisM on October 31, 2013, 10:35:25 pm
Had some more therapy this morning (Thursday) and got cleared officially to start lifting and playing! Woohoo! So I went and shot around and played some pickup tonight. Jumper is a little off, handles aren't as tight as usual but felt pretty good. Had one twinge while shooting a free throw (weird I know lol) but otherwise I felt fine. A little uncomfortable but no real pain even on spin moves so I played a few games of 3v3 and 21. Had two dunks in the games so I don't think I've lost much if any vertical. Very awesome. Had one lob dunk after the games that I crushed, was flying on that jump. Light weights tomorrow if I have no adverse affects from playing. :D great to be "back"!!!!
Title: Re: Chris' training journal
Post by: ChrisM on October 31, 2013, 10:37:03 pm
Oh and not sure on Rec League stuff, our Wed game was rescheduled and today they said they may be either canceling this league or postponing it since only a few teams signed up. Granted the fall league is always smaller than spring or summer but that sucks. We'll see.
Title: Re: Chris' training journal
Post by: ChrisM on November 04, 2013, 11:50:08 am
Saturday Nov 2 2013 update...

Body weight dropped a tad over the last few weeks: 171-172lbs.
Energy and focus were great, easy when you haven't been able to do crap. :)

Warmups+jumps

Deadlifts: 225x5 275x5 315x1, 315x3 x3, x3 225x8. Definitely a little weak but didn't push as hard as normal either.

Jump squats:
50lbs 5x3. Some box jumps after each set.

Ham curls:
120lb x8, x8, x8.
60lb x10 (SL; each)

Played around with some glute thrusts with light weigh high rep scheme. Upper body was chest/tris with some core work. Felt really good to be back in the gym. Had to skip shooting afterward.
Title: Re: Chris' training journal
Post by: ChrisM on November 08, 2013, 03:28:08 pm
Gah. I suck at updating this week. I'll edit this post later with actual numbers but I lifted Mon and Tues, decent sessions, nothing spectacular.  Hooped last night with a friend. Game was on point for both of us, had guys on skates allllll night. Very nice. Had one dunk attempt that I missed trying to come back across my body in traffic, wasn't pretty lol and had a huge 2 hand putback on a fastbreak over a guy (think Blake Griffin/Pau Gasol lol). Had to hang on the rim to let him get out from under me, awesome feeling!
Title: Re: Chris' training journal
Post by: entropy on November 08, 2013, 05:00:47 pm
You must get these dunks on video!
Title: Re: Chris' training journal
Post by: ChrisM on November 09, 2013, 12:58:16 am
Game dunks are near impossible as 1. I dont have anyone to consistently video for me. 2. I need a camera that can record in large sections (time wise) as my phone just doesn't have the space.

I do need to go have a dedicated dunk session soon tho, I always get caught up playing lol!
Title: Re: Chris' training journal
Post by: ChrisM on November 09, 2013, 12:59:21 am
I agree though....anyone want to volunteer to video? I'll forgo all jumpers and just try to.dunk everything lol
Title: Re: Chris' training journal
Post by: ChrisM on November 09, 2013, 11:29:25 am
Ok its officially update time lol!

Monday Nov 4 2013
 
BW was around 171-173lb, energy was so so. Good focus though.

warmups+jumps

Squats:
Warmup 225x5 275x3 315x1 365x1,
(banded) 315x3 x3, x3 225x3(speed)

Paused calf raises:
640lbs x8, x8,  x8 (SS)450lbs x15reps.

hypers:
X12, x12, x12.

Some lunges, light trying to get some SL knee stability back. :/

Did some back/bicep/ab work and shot around.  Not sure how much I'll be shooting afterward. Gym closes at 9, I usually finish around 11 and shoot outdoors....but its been 35 degrees out last few nights lol (Fahrenheit btw, cuz 'Merica lol). Anyway, good workout was good.


Tues Nov 5 2013

Deadlift:
Warmup 225x5 275x3 315x1 345x1
315x3 x3, x3 225x8

Jump squats:
3x3 with 50lbs (SS) bw x2

Ham curls:
120lbs x8, x8, x8.
(SL) 60lb x12

Upper was chest/tri and core stability.  Been neglecting chest so went heavy...bleh lol so weak. Shot around again. Hands were numb after 15mins lol! Decent session.

Played some ball last night and buddy got his first dunk in between some games!!! Super pumped for him. Also we got invited to play some ex D1 guys at a gym next week. We're going to get our asses handed to us but it'll be fun. 3 guys have played in the elite 8 so they're....talented lol!

In other notes I'm debating going from the 5 rep scheme I was doingto this '3×3' setup but idk if its enough volume to put on some mass in deadlift and squat twice a week (not including warmup reps, just work sets). Opinions welcome!!!!
Title: Re: Chris' training journal
Post by: ChrisM on November 10, 2013, 03:44:37 pm
Saturday November 9 2013

BW at 173-175lbs. Energy is ok, little sleepy at the beginning.

Warmups+jumps

Squats:
(Warmups) 225x5 275x3 315x1 365x1 405x1. Depth not great on 405, still weak. 
(Worksets/banded) 315x3 x3, x3 225x3(speed)

Paused calf raises:
640lbs x8, x8, x8 (SS) 450lb x15.

Hypers:
X12,  x12,  x12. 

Lunges.

Back/bicep/heavy ab work circuit and some time on the bag for upperbody. Shot for maybe 10 mins (cold and late lol). Good workout overall.
Title: Re: Chris' training journal
Post by: ChrisM on November 12, 2013, 06:28:39 pm
Well, lost my job today. Yay, time to find something better I guess.

Decided I'd go do a workout with my buddy...ended up as a 3 hour conditioing/shooting workout. My legs are dead, forearm and wrist are jello, even my back is sore. Time for an ice bath to see if i can lift later lol
Title: Re: Chris' training journal
Post by: acole14 on November 12, 2013, 08:30:27 pm
Well, lost my job today. Yay, time to find something better I guess.

Decided I'd go do a workout with my buddy...ended up as a 3 hour conditioing/shooting workout. My legs are dead, forearm and wrist are jello, even my back is sore. Time for an ice bath to see if i can lift later lol

Sorry to hear that man. What sort of work do you do?
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2013, 10:43:05 pm
Eh I wasn't working in my 'field', just a job that gave me 40 hours and decent pay.  By trade I'm a Nissan trained automotive tech (cars are my second love behind ball) but that sucks because it's not guaranteed money every week and its very dependent on economical factors and location. I SHOULD have stayed in school for pre-med/radiology (had a full scholarship) but I dropped out because I was just tired of school and never thought I'd have a family that depended in me. Hindsight is 20/20 lol!

Anyway, thanks and I'll find a better job soon enough. :)

Played full court pickup tonight. Back is stiff (mid back), no clue why, never fully got loosened up but played very well. Jumper was money up to 24-25 foot (hit 6 straight one game) and had one in game dunk because some guy was talking crap so I had to destroy him. Broke his ankles on a cross and swished a 3 on him and he sort of shut up lol!

Had a few ok dunks between games but wasn't feeling bouncy probably due to the back. Going to really stretch out tonight and tomorrow.
Title: Re: Chris' training journal
Post by: ChrisM on November 16, 2013, 01:23:59 pm
Friday November 15 2013

BW at 171-174lbs
Energy....lacking lol! Combination of late night in the gym (11pm) and lots of hoops this week I believe.

warmups+jumps

Squats:
(Warmups) 225×5 275×3 315×1 365×1 405×1. 405 was not pretty, definitely weak right now from lack of routine squatting.
(Sets, banded) 315×3 ×3, 315×3 225×5 speed squat

Paused calf raises:
640lbs ×8, ×8, ×7 (SS) 450lbs ×12. Bah.

Hypers:
×12, ×12, ×12.

Lightweight lunges and step ups.

Back/bicep/heavy ab work and some shoulders. Very weak compared to 3 weeks ago but I haven't been lifting as regularly and been more focused on ball but it appears the league is cancelled so back in the weight room more now. Going to try and get as strong as possible by Jan 1st. Work on peaking and skills in Jan.

oh and a depth jump vid (warmups), last one sucked. ~18" 'box' as I wasn't aty normal gym.

http://www.youtube.com/watch?v=t3MgiEwl7uo
Title: Re: Chris' training journal
Post by: Raptor on November 16, 2013, 05:29:29 pm
Why do you smile after your first rep?
Title: Re: Chris' training journal
Post by: ChrisM on November 16, 2013, 07:15:16 pm
More of a grimace lol! I wasn't too happy with those at all. Watching the vid though I see areas in need of improvement so that's good.
Title: Re: Chris' training journal
Post by: Raptor on November 16, 2013, 08:49:38 pm
They look so quad dominant... I mean the depth jump IS quad dominant but they look SO quad dominant :P

Have you tried to do them looking forward instead of down?
Title: Re: Chris' training journal
Post by: ChrisM on November 17, 2013, 11:44:17 am
Told you I was pretty quad dominant lol! I'll have to try that next time Raptor and see what differences it may make.

------------

Sat Nov 16 2013

BW at 172-175.
Energy and focus were decent today, can't complain.

Had an hour long skills session in the morning with some buddies that were in town for the weekend (both play at college). One friend (Ryan) said he talked to Michael Blue (TFB/Dunkademics) Friday night and they're going to train next summer together. Ryan isn't an 'explosive' player, very skill oriented, but he invited me to train with them some so I'm excited fpr that!

Lifted at night:

Deadlifts:
(Warmups) 225x5 275x3 315x1 345x1
(Sets) 315x3 x3, 315x3 225x8. Sets may have been a little easier, going to go for x5 sets then reset with more weight x3.

Jumpsquat with box jump supersets:
80lb JS x3 to box x2. 3 sets.

Ham curl:
120lbs x8, x8, x8.
SlL 60lbs x12 each.

Did some chest/tri work and went easy on the core. 10 minute shoot around to cool off.
Title: Re: Chris' training journal
Post by: ChrisM on November 17, 2013, 07:01:14 pm
2 hour shooting/conditioning workout today.  Kills my calves and hamstrings. Was going to try a few dunks but was too drained.to.even think about it lol!
Title: Re: Chris' training journal
Post by: ChrisM on November 22, 2013, 04:20:54 pm
Haven't been able to lift lately but have been hooping a little. Played a few hours of pickup today with some pretty good guys. Lit it up from 3, had 6 in one game. Stroke was very pure. Missed two dunks, lost the handle on one mid air and was able to get it off glass and then back ironed a 2 hand put back attempt over some big guys lol! Had a few pull up jumpers and a nasty cross step back that broke a guy but not much else. They were.clogging the lane so I just kept shooting.

Thinking of cutting lifting back from 4x a week to 3x and play more often. Lift tomorrow if I don't tonight.
Title: Re: Chris' training journal
Post by: ChrisM on November 28, 2013, 02:59:06 pm
FINALLY got back in the weight room. Going to cut back a little from what i was doing and get more skill training in for basketball. I've been working a buddy out the last few weeks since he got an invite to an open run in next years BallUp tour (he has stupid handles, very very quick). We've been working on his jumper and counters for ~2 hours a day for the last few weeks and his improvement has been ridiculous. Anyway we'll be in Atlanta next spring with Troy McCray (Rudeboi from old TFB) trying to get him on tour. Very cool.

Wed Nov 27th 2013

3 hours of pickup ball in the morning

Night
BW at 169-171lbs (whaaaa??)
Energy was down a little but very happy to be back in the weight room!

Warmups+jumps

Squat:
(warmups) 225x3 275x1 315x1 365x1 385x1
(sets/banded) 315x3 x3 x3 225x8 Notes: I'm very weak but my vert hasn't suffered. hmmm.

Lunges:
80lbs x4 each leg 3 sets.

Hypers:
x12, x12, x12, x12

Paused calf raises:
640lbs x8, x8, x8. Definite struggle.
225lbs x15 single leg. Burn. lol

Did a back/bicep circuit with some ab work as well. Went to go shoot a few hoops outside...net was frozen solid and wouldn't let the ball drop through lol! (It was 25* and snowing a little last night) After 3 FTs I said the hell with this and came home. Good session overall. I'm definitely weaker than I was a few weeks ago but I guess the constant running/jumping during workouts and pickup games and mini dunk sessions in between have kept my vert up. good stuff.
Title: Re: Chris' training journal
Post by: ChrisM on December 01, 2013, 10:20:20 pm
Ughh. Had another workout Sat morning with my buddy (Blake) and we got after it hard for an hour and a half. against our better judgement we played a pickup game afterward and I may or may not have a mild concussion lol! He decided to toss me an off glass oop for game point and a rather large guy managed to forearm/elbow my face as I was going up. After a few rounds of ice I can manage to chew solid food again but x-rays were negative on the broken jaw so dodged one there. Needless to say I skipped Saturday nights weights session due to a throbbing face/head area :)

Ball tomorrow morning and weights after. Hoping I don't do anything dumb lol
Title: Re: Chris' training journal
Post by: ChrisM on December 02, 2013, 03:56:19 pm
just finished up an hour and a half long ball handling and shooting workout. Handles were ON POINT today. Haven't felt like that in awhile. Hit a nasty right left crossover into a hesitation stepback that had Blake like "damn". In short the workouts are working :)

Did a few dunks but my body just didn't feel like jumping. Happens occasionally so no worries. Weights later tonight after some ice and recovery.
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2013, 05:16:54 pm
Played 2 hours of pickup ball after an hour of skill work yesterday. Between that and a handful of dunk attempts between every game my legs were fried yesterday so lifted this morning instead of taking the day off. :)

Thursday Dec 5 2013

BW is hovering in the low 170s again. 171 this morning. Had decent energy when I woke up. Once in the gym it picked up even more so good stuff.

Warmups+ a few jumps (low volume since I've been hooping a lot)

Deadlifts
(warmup) 225x3 275x1 315x1 345x1
(worksets) 315x3 x3 x3 225x8.

BSS
80lbs 6 rep sets on each leg x3. Figured I'd try these again as an assistance lift, good glute burn. May add weight next time but don't want to burn myself out.

Ham curls
120lbs x10, x10, x10.
60lbs SL x12.

Busted out some SL box jumps at the end for some fun and hit a lightweight chest/tri workout along with my usual ab work. Not bad. Probably lift again Sat.
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2013, 05:18:46 pm
Oh and the fiance found an older Sony Handycam while cleaning out a closet so (if it works) I should have some vids soon! Need to pick up a memory stick or whatever it uses because filming on my phone is just a hassle.
Title: Re: Chris' training journal
Post by: LBSS on December 05, 2013, 07:17:00 pm
filming on my phone is just a hassle.

http://www.amazon.com/Joby-GP1-A1EN-Gorillapod-Flexible-Tripod/dp/B000EVSLRO/ref=sr_1_2?ie=UTF8&qid=1386288753&sr=8-2&keywords=gorillapod (http://www.amazon.com/Joby-GP1-A1EN-Gorillapod-Flexible-Tripod/dp/B000EVSLRO/ref=sr_1_2?ie=UTF8&qid=1386288753&sr=8-2&keywords=gorillapod)
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2013, 09:23:54 pm
That's part of it, but the quality always takes a hit when I move it off my cell. So much so that I'd given up on using it for longer captures because it compresses it and lowers quality. Bah. Oh well. Hopefully the Sony is still operational, it'd be cool to vid whole games/workouts.
Title: Re: Chris' training journal
Post by: ChrisM on December 06, 2013, 08:49:19 pm
Played 2 hours of pickup ball this morning. Shot was just a little long all day, never really felt 'right' but I still shot a decent percentage. Luckily the handle was on point so I spent most of the games driving and finishing or dropping dimes. No dunks in game (actually had good help side rotation, very fundamentally sound group hooping today) but I got one reverse really cleanly and somehow missed a windmill. I think I over powered it when I started losing grip on the ball. Bunch of lob and off the glass stuff. Even tried a few single leg dunks. Not so pretty lol!

Weights tomorrow morning.
Title: Re: Chris' training journal
Post by: ChrisM on December 08, 2013, 03:20:17 pm
Sat Dec 7 2013

BW is up at 177lbs. Might need to tighten up the diet a little.
Energy was good, feels nice to be back in the weight room when I'm supposed to lol!

Warmups+jumps

Squat
(warmup) 225x3 275x1 315x1 365x1. Definitely weak but the 365 went up ok for how heavy it felt.
(worksets/banded) 315x3 x3 x3 275x5. I've been working on mobility/stretching more lately, trying to get these lower in the hole before adding more weight.

Paused calf raise
590lbs x8, x8, x8, x8
180lbs SL x15 each. My right ankle/Achilles area has been sore lately so I dropped some weight. safe>sorry.

Hypers
x12, x12, x12, x12. Too easy now, add weight next session.

Lunges
100lbs 3 sets of 8 per leg.

Back/bicep and ab work circuits. Too much rain to shoot safely. Iced knees and ankles after stretching, ankle in particular feels much better afterward. Good session!
Title: Re: Chris' training journal
Post by: Raptor on December 08, 2013, 03:54:10 pm
590 lbs? Insane.
Title: Re: Chris' training journal
Post by: ChrisM on December 08, 2013, 05:56:13 pm
No one except KF posts what they calf raise (or I've missed it, possible) and I'm no where near his. I think he was doing like 700+ on a Smith machine?! I started on a Smith machine but it was a lot of extra stress on my back. Now I use the leg press machine, very easy and I don’t even need to move the safety catches. I just leg press it up, move feet into position, do reps and let it down. No extra strain on back+easy+safer=winning!
Title: Re: Chris' training journal
Post by: Raptor on December 09, 2013, 06:38:29 am
I don't like either the Smith machine nor the leg press.

In the Smith machine I have to "roll" the bar back on the pins, and that roll must occur by me bending my back. I've had TERRIBLE lower back pain from that TWO times. So no, thanks.

In the leg press there's a huge risk of the "plate" of the leg press against which you push against will slip off your toes, since that's all that is in contact with it, and then destroy you. It doesn't feel safe at all. Plus the ROM is very very low on the leg press.

So my only option is with a free barbell, but it's hard to keep balance.
Title: Re: Chris' training journal
Post by: ChrisM on December 09, 2013, 10:35:07 am
The leg press I use has safety catches. If you were to leg press with the catches 'on' you'd have a super small ROM but they don't affect ROM of a calf raise since it's a smaller ROM to begin with. I don’t see how it would affect ROM?

Smith sucks. Period. Lol! I haven't found a decent use for it yet. :)
Title: Re: Chris' training journal
Post by: Raptor on December 09, 2013, 05:43:51 pm
I don't know... my leg press has some "rail" in the middle that just makes you put your legs very wide and weird... and it affects ROM.
Title: Re: Chris' training journal
Post by: acole14 on December 09, 2013, 11:18:05 pm
I had similar issues with finding the best way to do calf raises and for me the answer is SL dumbbell calf raises with a step. No safety concerns and if you have DBs up to 50kgs then the load is challenging enough. Good grip strength training as well. The only use for the Smith machine is to keep gym brahs who insist on doing squats on them occupied and away from the real squat rack.
Title: Re: Chris' training journal
Post by: ian459 on December 09, 2013, 11:23:30 pm
Smith machines are great for explosive bench throws
Title: Re: Chris' training journal
Post by: ChrisM on December 09, 2013, 11:53:27 pm
Gym brah ftw! Right?  Lol! That would work but my DBs only go to 75lbs at the gym by the house. The one 20 mins away has a ton. :/

Maybe Ian but I'm basically quitting benching. Any type of decent weight/volume and my chest gets big enough to through of my shot in basketball. Sucks but I'd rather be a better baller at this stage over getting 'big'.

Had an intense skills session tonight and ended it with 30 mins of 1v1. Gah, that sucked lol! Another session in the morning and weights tomorrow night.

Oh, and I just learned an acquaintance (graduated with my little sis) is playing 'pro' ball in China. Very cool. We always have some intense battles when he's in town and he said he'd be in next weekend so very excited!
Title: Re: Chris' training journal
Post by: vag on December 10, 2013, 05:30:09 am
I logged it in another thread, i will log it here too given the chance, i find the smith very useful for heavy BSS. I mean heavy though, 200lbs+. Imho it would be very difficult (and dangerous?) to setup for BSS with a free 200lbs BB on your back, while holding 100lbs dbs for as long as both BSS legs reps last is also too hard. So it has proven to be very convenient for those and only those.

As for calve raises, it is normal to see huge numbers on the leg press ( no BW, no back stress, no balance issues, maybe some leverage gain too, e.g. in a 45 degree press you press 0.707 of the weight you loaded ). ChrisM, aren't you bored of loading so many plates? I find the standing calve raises machine much more convenient. But then again it has a stack of ~100kg only so i guess it is too light for you.
Title: Re: Chris' training journal
Post by: Raptor on December 10, 2013, 07:22:41 am
On the leg press there's also the issue of letting one foot, on the toe, to hold the entire leg press, while I take the other foot off to put the entire foot on the plate so I can then lower the leg press "plate" back (to re-rack it).

So at one point I have to hold it with just one foot, on the toe, which is dangerous. With a barbell I can just step back off the plate that I'm doing the calf raises off and re-rack it.
Title: Re: Chris' training journal
Post by: ChrisM on December 10, 2013, 09:13:33 am
Yea, extra fuck that lol! I don't know why they'd make one like that it seems dumb.  At no point in time do I have to take a foot off (except SL of course). That just seems like a huge design flaw.
Title: Re: Chris' training journal
Post by: Raptor on December 10, 2013, 09:22:33 am
But how do you do it then? I mean you only have both of your toes in contact with the leg press plate... how do you establish full foot contact with the plate in order to lower the plate down? Without raising one leg off the plate?
Title: Re: Chris' training journal
Post by: ChrisM on December 10, 2013, 10:10:46 am
I do mine on the balls of my feet so I have a little more contact area. I just lower it. Never really felt unstable in the least so dropping it never occurred to me really. My SL sets are usually in the 180-225lb range so they're pretty light and easily managed.
Title: Re: Chris' training journal
Post by: ChrisM on December 10, 2013, 03:21:47 pm
Fuck. Body just shut down 45 minutes into my skill session. No motivation/energy, coordination went to hell, jumper felt horrible, bleh. Time to take a few days off. I figured this would happen eventually as I've been lifting or going through a skill workout (sometimes both) every day for almost 2 weeks. Going to relax til Friday and see how the body reacts.

This sucks.
Title: Re: Chris' training journal
Post by: ChrisM on December 15, 2013, 10:42:39 pm
Late update(s)...

Did a light shoot around Friday and today (Sunday) for about an hour. Nothing special just shooting.

Saturday I did some light lifting. Shoulders, core, and a little chest work along with some SAQ stuff like ladder and dot drills. Body responded decently so tomorrow I'll crank it up again.
Title: Re: Chris' training journal
Post by: ChrisM on December 22, 2013, 07:32:32 pm
Weeks worth of updating coming.... :)

Monday Dec 16 2013

BW at low 170s. No injuries/soreness. Average energy and focus.

-Warmup

-Squat
(warmup) 225x3 275x1 315x1 365x1
(worksets/banded) 315x5 315x5 315x5 275x5. Time to add 10lbs.

-Calf raise (paused)
590lbs x8, x8, x8
SL 180lbs x15. Still a massive struggle on reps 12-15.

-Hypers
10lbs x10, x8, x8.

-Lunges
100lbs x8, x8, x8.

Back/bicep and core work. Light shot around after. Good workout.

--------------------------------------------------------------------------

Wednesday Dec 18 2013

Played some pickup ball for 2 hours, nothing serious but it was decent. Couple of real clean dunks in between games.

-------------------------------------------------------------------------------

Thursday Dec 19th 2013

BW 171-174lbs. Body feeling ok. Good energy and focus.

-Warmups

-Deadlifts
(warmup) 225x3 275x1 315x1 355x1. Thought I had 365 loaded. lol extra fail!
(worksets) 315x5 315x5 315x4 (failed rep 5) 275x5. bah.

-Jump squat
50lbs x3, x3, x3. Supersetted with box jumps.

-Ham curls
120lbs x10, x10, x10
SL 60lbs x12.

-BSS
100lbs x6 (each leg). 3 sets. Good glute burn.

Chest/tri and abs circuit to finish. 10 mins of FTs afterward. Good workout, I have to reset after rep 3 on the DLs due to grip, if I used straps I think I could get all 5 at once instead of resetting but my grip strength would suffer so...I'll just keep trying.

--------------------------

Sunday Dec 22 2013

3 hours of pickup ball. Had some of the college guys in town on break so some good competition (Devins been killing at DSU so far, won a few player of the week awards already. Good stuff!). Missed a 2 hand putback in one game but otherwise played pretty well. 


Oh, and I started a new job Friday. So that's great news.
Title: Re: Chris' training journal
Post by: ChrisM on December 23, 2013, 11:51:45 pm
Shot around today for an hour and a half. Worked on a few moves at partial game speed, really just working on footwork. Goofed off and hit a few left handed 3s lol (its cheating, Im a lefty that shoots right handed). Didn't feel like jumping for some reason (prolly the lackadaisical shoot around lol) but crushed a one hander off an oop from a kid that was shooting with his dad as I was leaving. He got all excited like it made his day so that was really cool.  :)
Title: Re: Chris' training journal
Post by: ChrisM on January 06, 2014, 01:02:37 pm
Updates.....I'm not dead lol!

Lifted a few times since Christmas, same stuff as usual. Got sick on New Years and am almost back I think. Didn't have the energy to lift after work while sick. Anyway, new year, time for some renewed vigor and some gains!!!!!

I'll probably post some goals when I update after tonights weight session.
Title: Re: Chris' training journal
Post by: ChrisM on January 08, 2014, 09:33:01 pm
Well, lifted Monday night, the usual squat workout. Haven't squatted since Christmas (been working on deadlift) and quads and glutes are major sore. So I went to go shoot to get some blood flowing tonight and I am freaking out. My right knee (the back) is swollen and really sore. Extending my leg hurts a little. This has been going on for a few months now randomly but tonight it is noticeably worse. I will be calling the doc in the morning and most likely scheduling a scan as I have a close friend who partially tore his ACL and our symptoms/swollen area/etc are virtually identical. I'm hoping and praying it's nothing but I'd rather be sure so no lifting or playing until after I get some answers. This sucks. Hard.
Title: Re: Chris' training journal
Post by: LBSS on January 09, 2014, 08:58:47 am
 :-X
Title: Re: Chris' training journal
Post by: ChrisM on January 09, 2014, 01:02:11 pm
Have an appointment scheduled for Monday afternoon. Keeping my fingers crossed for good news. I iced it last night but its sore just walking around work today. Bah.
Title: Re: Chris' training journal
Post by: ChrisM on January 16, 2014, 01:34:17 am
Ok, time to update. :D

Went to the doc Monday and got an x ray and MRI scheduled amd an appointment with a knee specialist. The dr didn't think I had any serious damage after some testing and said it was probably a strain or hyper extension of sorts (hence the referral to the knee specialist). So, Tuesday morning I'm getting ready for work and the knee "pops" again, short burst of pain and soreness immediately. I go to work and call my dr to see him again after work (fearing the worst). Funny thing is....by lunch...I was pain and soreness free?!?!  Went to see the dr anyway, he seems to think I have a tendon or ligament that is "loose" and is moving across a bone causing the pops and soreness (its being strained from being out of place).

Anywayyyyy....he still wants me to see the ortho and get an MRI to make sure but he gave me the go ahead to work my way back into lifting and hooping!

Needless to say I'm ecstatic. I shot and jogged tonight and am pain/soreness free so far!  :D
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2014, 01:52:20 am
Friday January 17 2014

Bodyweight...177-178lbs. I kind of let myself go there, eww. Will clean up the diet asap.
No soreness because I haven't been able to lift and the knee feels good so here we go!

-Warmup=jumps

-Deadlifts
(warmups) 225x5 275x1 315x1 365x1 (grip fail just before lockout). Surprising, grip failed though and I dropped it just before finishing the lift. Bah.
(worksets) 315x 5 315x5 315x4 (failed rep 5). Had to reset second set on rep 4/5 for grip as well.

-Jump squat
50lbs x5, x5, x5. Box jump supersets.

-Ham curls
120lbs x10, x10, x10.
SL 60lbs x10 each leg.

-BSS
100lbs x6 (each leg). 2 sets.

Played around with glute thrusts as well for two sets at light weight, definitely going to add them in more.

Chest/tri circuit and core work. Hadn't flat benched in a long time but got 225 for 5 pretty easy, I'll take it. Shot around in 30* weather for 30 minutes..hands went numb lol! Good session overall.

Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2014, 02:12:26 am
Saturday January 18th 2014.

Went and played pickup ball with some good friends for 3 hours. Hams were a little sore but that was expected, still played rather well. My buddys girl showed up at the end and took some vids. I was jumping ok  and trying to get my buddy (Blake) to get a clean dunk in and when he finally did I guess I got pretty hyped for him lol! Anyway she caught a few misses (including single leg jumps  :o lol) and a jump on her phone so I'll post them along with some clips of me playing 1v1 with dead legs afterward lol! She didn't get my clean reverse though. :(


Thought I was going to miss this one because I jumped further out than normal.
http://www.youtube.com/watch?v=SvIetfqkk5M

Got this one pretty clean though.
http://www.youtube.com/watch?v=Z0CAPk8E8Cw

I WILL get this one!!! So close lol
http://www.youtube.com/watch?v=qpSwSk3bbxY

One footed attempts. My run up is HORRIBLY SLOW lol! I'm going to start practicing these a little. It's weird I jump off one much quicker in game situations.
http://www.youtube.com/watch?v=9lf3QlmLL5c

http://www.youtube.com/watch?v=5Qa6siHEf6E


ANNNNNNNNDDDDDDDDDDD......wait for it....waiiiiiiiiiiiiit......

http://www.youtube.com/watch?v=SDPW80G6rJ4
Pretty damn sure thats a  :personal-record: lol

I should have the game clips soon, just waiting on my phone to buzz.
Title: Re: Chris' training journal
Post by: LBSS on January 19, 2014, 03:28:06 am
nice!!!
Title: Re: Chris' training journal
Post by: ian459 on January 19, 2014, 04:34:45 am
Damn nice man. What do you think your verts at now?
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2014, 01:24:51 pm
Thanks LBSS!

Ian, if I had to guess, SVJ is around 34-35" as my reach is 7'6" and I can get my palm to the rim. RVJ is probably low 40s although that one jump IMO was probably a mid 40 but IDK if it's repeatable consistently.  I hope it is soon though!
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2014, 03:02:59 pm
Aight, Blake's woman sent me some clips from us goofing off playing 1v1. No real defense was played and the game wasn't all out by any means, more of just working on some moves. For some damn reason though she cut off me making the shots. Oh and ignore the commentary lol! That's his chick and our buddy, who didn't want his butt kicked 1v1  ;)

http://www.youtube.com/watch?v=u-etjSli-hA

http://www.youtube.com/watch?v=VI46x4B4zHo

http://www.youtube.com/watch?v=LFdnFNNNSZQ

http://www.youtube.com/watch?v=BcrayK2rr5g

http://www.youtube.com/watch?v=G12dalcjVkY

http://www.youtube.com/watch?v=wtkje4ji8hs

If you guys want I'll get some footage of Blake dribbling, it's....insane. Stupid quick handles+stupid quick guy=lots of broken ankles. If your into that sorta thing lol
Title: Re: Chris' training journal
Post by: aiir on January 21, 2014, 12:18:05 am
That last jump that you posted is insane, props. How tall are you?
Title: Re: Chris' training journal
Post by: ChrisM on January 21, 2014, 01:26:41 am
5'10.5" barefoot. In those shoes its 5'11, maybe 5'11.5".  The funny thing is it FELT like a mediocre jump, I didn't feel any 'explosion' on the ankle extension. But I knew by the landing it was pretty good, I almost fell lol!
Title: Re: Chris' training journal
Post by: vag on January 21, 2014, 05:15:00 am
If that is, say, 3'' below rim, then we are talking about 46'', that is world class, no joke!!!  :motherofgod:  :ibjumping:
Title: Re: Chris' training journal
Post by: ChrisM on January 21, 2014, 10:52:56 am
Thanks Vag!
I was figuring 45ish so that sounds about right? Now to make it consistently repeatable!
Title: Re: Chris' training journal
Post by: LoopieMclooperson on January 21, 2014, 02:49:18 pm
If that is, say, 3'' below rim, then we are talking about 46'', that is world class, no joke!!!  :motherofgod:  :ibjumping:

What Vag said.

You make it look easy. much respect.  :highfive:
Title: Re: Chris' training journal
Post by: aiir on January 21, 2014, 04:37:49 pm
If that is, say, 3'' below rim, then we are talking about 46'', that is world class, no joke!!!  :motherofgod:  :ibjumping:

What Vag said.

You make it look easy. much respect.  :highfive:

 :ibjumping:

 daaaamn lol
Title: Re: Chris' training journal
Post by: ChrisM on January 22, 2014, 07:39:13 pm
Thanks guys! It may look easy, but I assure you, it is not lol!

Late but...well, that's my usual MO. :)

Monday Jan 20 2014

BW: ughhhh! 176-179lbs!
Body feels good, decent energy.

-Warmups+ jumps

-Squat
(warmup) 225x5 275x1 315x1 365x1
(worksets/banded) 315x5 x5 x5 275x8. Felt the quad burn on the 5th rep on with 275.

-Paused calf raises
590lbs x8, x8, x8. Going for 10x next session.
SL 180lb x12 each leg.

-hypers
25lb x10, x10, x10

-ton of lunges with moderate weight (100lbs)

Back/bicep and a lot of core work. Shoot jumpers for a while and stretched/iced. Good workout. I've been working on getting lower in my squats to recruit more muscle growth/strength and I can feel a difference....I have serious quad DOMS and its Wednesday lol!

-
Title: Re: Chris' training journal
Post by: ChrisM on January 23, 2014, 01:40:02 pm
Went and played some very laid back pickup ball last night. Blood flow to legs=good. Most of the soreness is gone. Should be good to go in time for Fridays session. Yay!
Title: Re: Chris' training journal
Post by: ChrisM on January 25, 2014, 04:50:17 pm
Played 3 hours of pickup ball. Played well until some kid disrespected me...then I went off. He was talking alot of shit for getting his ass beat so bad over and over lol! Hit the game winner from NBA range with him in my shirt and telling me to end it "if I could". I asked him if he wanted me to dribble or not then hit the jab step 3 lolol!

Wasn't feeling very bouncy/hyped up but still got some good dunks. Repeated the jump from last week two out of four times. Other two jumps were maybe 2 inches lower according to the guys. Good day overall. Probably hit the weights later since I didnt last night.
Title: Re: Chris' training journal
Post by: ChrisM on January 28, 2014, 09:56:21 pm
Mon Jan 27th 2014

BW at 173-176lbs, good energy and focus, body feels great.

-Warmups+jumps

-Squats
(warmup) 225x5 275x1 315x1 365x1. Still working on getting really ATG on these, mobility work is definitely helping even though 365 from ALMOST ATG is wayyyy harder than parallel lol! It did point to my glutes/hams as being the weak link though ( I could feel it?).
(workset/banded) 315x5, x5, x5, 275x8. I could probably go to using 335 but I'm going to spend a little time making 315 very explosive.

-Paused calf raises
590lbs x10, x10, x10.  :personal-record: Woohoo! Last set was a struggle on 7-10.
SL 230lbs x12 each.

-Hypers
25lbs x10, x10, 10.
BW x15.

-Combination of a few sets of lunges and step ups.

Back/bicep/weighted core work. Good workout overall. Reaffirms the fact I'm super quad dominant so for the next few weeks I plan on staying in this weight/rep range for quad work and just tryo to get it up as fast as possible while really hammering p-chain in my other work out in hopes of balancing power a little. Did my quick shoot around workout (freaking cold out, 12*) and somehow shot really well with frozen hands lol! :headbang:
Title: Re: Chris' training journal
Post by: ChrisM on February 07, 2014, 08:51:16 pm
Gahhhhh. Gyms been closed for painting and shit. Won't reopen til Monday. I'm going into lifting withdrawals.

And who the fuck cares what color the damn gym is?!?! I couldn't tell you what color it used to be anyway! Grrrrr.
Title: Re: Chris' training journal
Post by: ChrisM on February 08, 2014, 04:28:49 pm
Went to shoot and jump today. Wasn't anyone really there today so a buddy and I just did some drills. This week off has helped, my handles were sharper, jumper was very smooth as well. Rec league play starts next month (hopefully I stay on day shift so I can play) so we practiced some oops at the end. Man, I was flying today. Nailed a reverse off glass cleanly and accidentally got a 'transfer' oop! I tried to catch it with my right hand put the ball bounced of my palm to my left hand so I grabbed it and threw it down with both hands. Needless to say I was very hyped up after that. :) Had a couple attempts to touch the top of the square but I'm easily 4+ inches away. :/ Hit my shoulder on the backboard on the last one and landed on my left foot awkwardly...its sore now so I stopped jumping. Good day though!
Title: Re: Chris' training journal
Post by: ChrisM on February 09, 2014, 06:46:44 pm
Foot is slightly bruised and just a little sore so I went to go shoot some. Ended up playing two hours of pickup and jumped afterwards for about 30 mins on rubber legs lol! Got a few good ones in and called it a day. Foot soreness went away and came back while stretching, icing it now and it should be ok.

Gym (weight room) opens back up tomorrow!!!
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2014, 02:35:02 pm
Monday Feb 10 2014

BW at 172-175lbs, energy and focus were great.

Decided with rec league coming up soon I'll try and peak and then work on maintaining as much as i can during the season.

-warmup+light jumps

-Squat
(unbanded) 225x3 275x1 315x1 365x1 405x1. 405 was to right at parallel. Probably do some explosive box squats next week and see hat I can get to.

-quarter squats
(banded) 495x10, x8, x8. reversal wasn't as explosive as i'd like but the quads really fired well on these, good sign. May lower the rep range and add weight next week.

-calf raises
680lbs x5, x5. Heavy, but second set felt much better. Needed some volume so added a back off set.
540lbs x12.
180lbs x12 (SL)

-hypers
25lbs x10, x10, x10. Too easy now. Time to add weight.

Did some step ups and lunges with lighter weight, higher intensity as well. Back/bicep/core circuit as usual. Back looked insanely pumped!  :headbang: Quick shoot around afterward.

--------------------------------------------------------------

Wed Feb 12 2014

We got a little snow dumped on us (8-10" lol) so the basketball gym was closed.  :'( So I did what any sane person would...I hopped in the car and drove to the weight room and did some lifting!

Hammered shoulders/traps and core and did a ton of plyo/SAQ stuff. Box jumps, depth jumps, ladder/footspeed drills and such. The depth jumps and one legged box jumps were surprisingly good but the foot speed stuff I felt was a little lacking. Still got some time to fix that though. Worked on some dribble drills as well in a small open space (although there was only 1 other person there, he walked 2 miles he said to get there.... :o dedication! lol) so I had some room. Overall it was a good little workout, definitely got my heart rate up way over a normal workout, felt even higher than when i'm playing so that's helpful. Bodyweight seems to be increasing slowly, was at 174-176lbs.
Title: Re: Chris' training journal
Post by: LBSS on February 13, 2014, 03:29:37 pm
lucky bastard. ALL the damn gyms here are closed.  :raging:
Title: Re: Chris' training journal
Post by: vag on February 13, 2014, 03:46:18 pm
-quarter squats
(banded) 495x10, x8, x8. reversal wasn't as explosive as i'd like but the quads really fired well on these, good sign. May lower the rep range and add weight next week.

:o

To those wondering where 46'' come from  ;D
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2014, 05:23:04 pm
That sucks LBSS!!! I used our small gym at the complex because my normal gym was closed. :/ back up FTW!

Thanks vag! I wouldn't exactly call the quarter squat a lift but if it were its easily my 'best' lift in terms of strength and closely mimics my DLRVJ in 'form'. I think the full squat is great at building strength and mass but the quarter squat is a great indicator of a DLVJ. At least for me it is. Someone like KF maybe not as he 'dips' much lower on his jumps.
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2014, 05:23:46 pm
BTW...those quarters...fuckin brutal lol
Title: Re: Chris' training journal
Post by: Raptor on February 13, 2014, 08:08:06 pm
What's the point of doing low reps/heavy calf raises?
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2014, 09:13:07 pm
What's the point of doing low rep/heavy squats or deads? Why do we treat calves differently than other muscle groups or lifts? If I lift heavy for a few sets on calf raises won't it work the same as a heavy squat then some backoff sets? These are legit questions. A muscle group is a muscle group so why do we always preach just volume on calf raises? I understand gaining mass and a strength base but why peak out other lifts occasionally. Why not calf raises?

I plan on seeing how far I can push each lift over the next few weeks, after all a jump is a singular event so I want my body to realize that.
Title: Re: Chris' training journal
Post by: Raptor on February 14, 2014, 05:53:18 am
Well, the reason is simple. The ROM is way too short for the calf raises compared to squats and deadlift. If you were to time the total TUT for 5 reps of squats, 5 reps of deadlifts and 5 reps of calf raises, then the TUT of the calf raises would be very short. So you must compensate for that with more reps.

Plus they're a stubborn muscle group that need a ton of volume to grow.
Title: Re: Chris' training journal
Post by: ChrisM on February 14, 2014, 11:03:17 am
Right, I understand that but, all you've done is re-state what was said above. TUT is shorter so more volume is needed for the same growth and strength gains compared to a squat but that's not what I asked. Why do we occasionally peak our other lifts but not these? Would not a 5RM on calf raise be similar to peaking a 1RM on squat?
Title: Re: Chris' training journal
Post by: Raptor on February 14, 2014, 11:58:26 am
Well, with that I can agree. So I get that you're not doing this consistently? Just as a benchmark every now and then?

Another problem I have with very heavy weights in the calf raise is that FOR ME - I never end up as extended as I possibly could when I use those heavy weights vs. light weights. And I feel like getting into full extension is the most important part of this calf raising movement...

But hey, maybe just the excentric part of the lift and the overload that happens there using a very heavy weight is a good idea too.
Title: Re: Chris' training journal
Post by: ChrisM on February 14, 2014, 12:13:12 pm
Oh no, not every session. I usually am in the 30-40 rep range for a workout on calves. This is just a benchmark/overloading of my system. After about 2-3 weeks I should be done/exhausted/etc. Then I take a week off and when I come back, hopefully, I'll have gained a couple of inches.  Thats what happened last time and I'm hoping for another ~2" gain this time thats repeatable.
Title: Re: Chris' training journal
Post by: ChrisM on February 15, 2014, 04:39:38 pm

I didn't get to lift last night so I went and played/jumped a lot this morning. I'm noticing it takes a little to get jumping decently, usually 15-20mins of jumps but after that it definitely improves.

Anyway, played pretty well, no real competition but I worked on some little stuff. Jumps were fun. If I could time a lob I'd probably be able to pull off a few nice dunks so worked on that a ton. Learned I spin opposite of my plant so 360s are hard to find the ball in the air but I got close a few times. Reverses are almost automatic, tried a few pump reverses off the dribble.  No good. Gotta throw a lob still. And I'm maybe 2-3" from the top of the square on a decent jump. Hopefully I'll get their before summer.
Title: Re: Chris' training journal
Post by: ChrisM on February 17, 2014, 09:26:50 am
Ughh. Took the woman out for vday...gained 5lbs. -___- Not sure if it was the food or the fact I drank alcohol for the first time in just over 3 years. Regardless...going to have to bust ass in the weight room tonight lol
Title: Re: Chris' training journal
Post by: ChrisM on February 19, 2014, 01:03:20 am
Monday Feb 17 2014

BW 174-176lbs. Bleh, still a few lbs high but acceptable. Good focus/motivation today and body felt well recovered.

-warmup+jumps

-Squats
(non banded to parallel) 225x5 275x1 315x1 365x1 405 x1 405x1. unhappy with first 405, second wasn't much better though. Blah.
(banded quarter squats) 545 x5, x5, x5; 405 x8. 545 is painful for reps, breathing is hard, chest/upper back feels like a house is on them. Reversal on these sucked but they went up ok. Backed off with the 405 set for pure speed, felt ridiculously light after the 545s lol

-paused calf raise
680lbs x7, x7. failed rep 8 for full ROM both sets.
540lbs x12, x12.

-hypers
45lbs x8, x8, x8.

Step ups and lunges to kill quads at the end. 2 sets each.

Back/bicep and a lot of ab/core work as well. Workout was great, felt like blacking out after the second set of quarters but it was fun, hope to keep pushing for another week or so then I'll take some rest as I'm sure I'll be burnt out/fried. :)
Title: Re: Chris' training journal
Post by: Raptor on February 19, 2014, 05:22:33 am
What kind of monster are you?!
Title: Re: Chris' training journal
Post by: ChrisM on February 19, 2014, 08:35:28 am
Lol thanks Raptor! But...I'm not. At least not like what I'd to be like as I feel I still lack in areas. P-chain especially.  Lower back is lacking as well. I think strengthening these areas would allow my body to realize more of its full potential.

I think the human body is amazing. I don't think many people ever come remotely close to maximizing the (their) bodies performance capabilities.  I mean, every time I turn around I'm seeing or hearing of some incredible feat of athletic performance or how someone survived a harsh climate or wreck or something. Our bodies just keep adapting to the stresses put on them and continue to amaze me. So...I kind of see it as a challenge and my personal responsibility to see what I can achieve with what God and nature have given me. If I feel like I haven't pushed myself right up to my limits every time in the weight room I feel like I'm failing myself. I think that mentality can push someone a long way. Granted, I have friends who refuse to train with me because I'm 'insane', 'crazy', and 'too intense' (their words lol) but idk, its worked so far.

Forgive my rambling, I'm running on 4 hours of sleep total the last two days (recovery is sucking lmao) and the woman just went into surgery for her leg. Long last few days lol
Title: Re: Chris' training journal
Post by: Raptor on February 19, 2014, 11:34:13 am
Right, I feel like that too
Title: Re: Chris' training journal
Post by: ChrisM on February 20, 2014, 12:06:15 am
Womans surgery went well and her mom came by to hangout with her soooo....I went to hoop lol! Played pickup for an hour and jumped/dunked for another. Worked on some new stuff and practiced a few dunks on the 9'6" goal to try and get timing/mechanics down. Caught one lob windmill on the little goal and was eye level with the rim, felt awesome. So need to get like that on 10 foot!!!

Title: Re: Chris' training journal
Post by: ChrisM on February 20, 2014, 01:10:00 pm
Well...my foot went through a pallet at work and now my left Achilles is sore when I point my foot. :/ bleh. I'm thinking of skipping anything reactive on fridays workout to keep stress of it. From reading apparently a grade 1 strain usually only takes a week or so to heal (lol achilles/heel/heal gah. Anyway...). I'll be stretching and icing it daily.   
Title: Re: Chris' training journal
Post by: ChrisM on February 21, 2014, 10:35:06 am
Ice....ice....ice....my foot/ankle is going to catch frostbite. -__-

Anyone every squat or deadlift with a ankle/achilles injury? I definitely will be avoiding all jumping/running/cutting etc but Id like to try some lightweight stuff if I can. If not....core and upper body.
Title: Re: Chris' training journal
Post by: LBSS on February 21, 2014, 10:39:26 am
squatting always came back last after ankle injuries because of the dorsiflexion. SL stuff like BSS came back first if you feel stable enough (and if you do, SL stuff is good because it helps with balance) and then RDLs.
Title: Re: Chris' training journal
Post by: ChrisM on February 21, 2014, 10:45:10 am
Thanks LBSS!!! I usually toss in some SL stuff at the end if workouts just to isolate and 'finish' off muscle groups. Guess I'll just hit a few sets of them instead of deads/squats.
Title: Re: Chris' training journal
Post by: ChrisM on February 24, 2014, 08:23:13 am
Did some light weight SL stuff, BSS, stepups, ham curls, etc. Tried a SL box squat with a dumbbell but that wasn't happening without discomfort. The pain is almost all gone but my ROM isn't back yet so more ice/wrapping/stretching today.

Oh, took out my frustration on an upper body circuit. :)
Title: Re: Chris' training journal
Post by: ChrisM on February 24, 2014, 01:16:58 pm
Also of note. I started yesterday on 5g/day of creatine. I doubt it will do much in season since I don't lift as hard but...we shall see.

And my weight is up to 178-180lbs since I have not played lately. :(
Title: Re: Chris' training journal
Post by: ChrisM on March 04, 2014, 02:00:07 am
Still waiting on this achilles to heal fully. Had another round of therapy on it today. Almost got back to full ROM on it after therapy so thats a good sign. ROM was shitty before getting it worked on. I've been doing SL light weight stuff that doesn't use the achilles at all (ham curls, those stupid quad/leg extension things, etc) but its just not the same as squats/deads/etc obviously. Weight has gone to a steady 178-180lbs and I'm guessing its fron having zero cardio/running/playing lately.

More therapy tomorrow and Thursday.
Title: Re: Chris' training journal
Post by: ChrisM on March 06, 2014, 02:08:16 am
Was able to jog some today with no pain! Yay! I did a really easy going quarter mile, stretched, then repeated. Still have some slight pain at full ROM but it's getting better. Slowly yet surely.
Title: Re: Chris' training journal
Post by: ChrisM on March 14, 2014, 10:26:33 am
Still rehabbing the shit out of the achilles. I achieved full ROM 'cold' for the first time in last nights session. Once warmed up and stretched put I can run and plant decently, probably 85-90% but jumping is still painful. If I hold back to 75% or so of a jump and don't explode off the ball of my foot/toes its fine but the moment I try to really explode its shutting down. Sucks but progress is progress.
Title: Re: Chris' training journal
Post by: ChrisM on March 15, 2014, 05:00:00 pm
March 16 2014.

I played today! Didnt go too hard and spent a good 40 mins warming up and stretching my achilles out before hand but managed to play.

Once I break a good sweat its not very sore unless I make a max effort jump or a hard SVJ. RVJs up to about 80 maybe 85% max have no discomfort! Was able to 2 hand dunk of the dribble a few times and caught a two hander off glass without pain so its coming around. All in all I'm very pleased for today. Now to stretch and ice!
Title: Re: Chris' training journal
Post by: ChrisM on March 16, 2014, 06:56:33 pm
Went to the court today and just jumped. Missing some explosiveness as to be expected but I didn't lose as much as I thought I would. Put down a few nice dunks and generally felt pain free, just some discomfort going for max effort stuff. Hopefully those few inches will come back in a few weeks with some work and I can start working for more gains again!

Title: Re: Chris' training journal
Post by: ChrisM on March 17, 2014, 09:48:05 pm
Got the go ahead to start really pushing myself again!!! I estimate I'm about 90% fully healed as there is small discomfort on ME jumps but my pt said go ahead and see what you can do. :)

Good timing as well....first league game is tomorrow night lol! I'm going to show up.early and make sure I'm warmed up well and the achilles is stretched nicely and then see what happens.

Games will be on Tues and Thurs so I'm moving lifting to Friday and Sunday if I can recover well enough. Goal is to get back to where I was pre-injury vert wise and maintain strength as best I can.
Title: Re: Chris' training journal
Post by: LBSS on March 18, 2014, 10:03:46 am
good luck, man, and be careful. when you feel 90% is the most dangerous time, IME. you think you're good but you're still vulnerable.
Title: Re: Chris' training journal
Post by: ChrisM on March 18, 2014, 10:40:43 am
Thanks LBSS! That's exactly what the PT said. My plan is to limit minutes this week and just feel it out slowly. Lots of jumpers instead of drives lol! The biggest thing is making sure its warmed up properly and is thoroughly stretched. We'll find out soon enough!
Title: Re: Chris' training journal
Post by: ChrisM on March 18, 2014, 11:12:06 pm
Won our first game! Yay! I got there earlier than usual to make sure I was warmed up and ready to go and the achilles felt good so I started the game and played all 20 minutes in the first half. Jumper was absolutely money tonight to about 25 feet. Had 24 points in the first half and we were up 50-29 so I shut it down and didnt play the second half. Final score was 99-85.

Notes from the game: jumper and handle were on point. Lateral quickness is back to basically 100%. Vertical is missing 4-5" on both SVJ and RVJ from what I can tell. Had one shot at an alley oop but I wasn't getting up high enough off one step so I laid it in. Had one huge block that got the guys yelling so that was awesome. Overall: not bad under the circumstances. Very happy with team D and rebounding tonight.
Title: Re: Chris' training journal
Post by: ChrisM on March 19, 2014, 07:05:15 pm
Well, no more ball for me. Had two guys get fired on night shift today and that means I get moved to nights. Nights suck. Blah.
Title: Re: Chris' training journal
Post by: ChrisM on March 21, 2014, 06:59:18 pm
The guys won in my absence Thursday night by forfeit so we're 2-0 currently. And today I got a call saying I was being moved within the company and I'm back on days with a raise!!!! Awesome! I am at a new location so I have a 45 minute to an hour commute vs my old half hour but it should be worth it.

Also just received my new shoes for ball (Jordan Super Fly 2, couldn't find any around here smh) so I think I'll lift tonight and break the shoes in tomorrow with some hoops!
Title: Re: Chris' training journal
Post by: Raptor on March 21, 2014, 07:51:45 pm
Any ideas of good RESPONSIVE basketball shoes? With a non-rigid sole, closer to running shoes?
Title: Re: Chris' training journal
Post by: ChrisM on March 21, 2014, 08:23:54 pm
Define responsive (how you take it)?

On a limb I'd suggest the Kobe 8s. Low top, very flexible/soft. Only issue is they wear fast outdoors from the reviews I've seen, I *think* they're available in a XDR outsole which would help immensely but give up some traction. I didn't get the Kobe 8s simply because of the fact they were a low top. Other than that fact I loved them (more than the Super Fly 2s actually) but I have my reservations (probably unfounded lol) on my style of play in a low top.

I may film a ME jump tomorrow if I feel up to it and see just how much I've lost...I'm kind of scared too lol!
Title: Re: Chris' training journal
Post by: vag on March 22, 2014, 06:36:30 am
I am a big Kobe shoes fun too. I prefer to play in mid-tops but for park etc kobes are the shit responsive-wise and they can be used for running too just like you want them.
You (raptor) have the Kobe VI no? I have the Vs, love them, the reviews say the VI was even better. VII was a fail, VIII still not as good as V-VI, i read very good things about the fresh IX.
If you are willing to tolerate mid-high tops, i read that Jordan XX8 SE is the best shoe ever, but it is too expensive. Superfly-2s that ChrisM mentioned also got awesome reviews at a more reasonable price.
Title: Re: Chris' training journal
Post by: Raptor on March 22, 2014, 09:15:36 am
I only wear low tops. I want my ankle to have all the freedom in the world. I don't want all these forces breaking up at the knee because of the restricted ankle.

And yeah, I have Kobe 6 but they have completely worn out... I even did a craddle dunk off one in them at 9'8. But I have NEW Kobe 7s which suck SOOOOOOOO bad... and some other very old shoes like the Nike VC 5 and Nike Uptempo and crap like that. Useless for proper movement on the court.

When I wear these shoes I feel my feet are completely disconnected from the floor and I can barely move at all.
Title: Re: Chris' training journal
Post by: ChrisM on March 22, 2014, 12:21:10 pm
What Vag said is correct. The Kobe 8s are pretty much spot on for what you want it seems.

Vag, the only difference between the XX8s and SF2s is (basically) the shroud, which I didn't like. Now that Ive had them both on the feel almost identical in terms of comfort, motion, etc.

From what Ive felt, seen and heard the best bball shoes this year are the XX8s, SF2s, CP3 6s, Kobe 8s and the 2013 Hyperdunk (which was a fantastic shoe just cut too high for me personally). Of those only the Kobe is a low although the CP3 is very 'low-riding' and in that regard is on par with the Kobe 8. The XX8s and SF2s are just a little higher riding.
Title: Re: Chris' training journal
Post by: Raptor on March 22, 2014, 02:48:28 pm
What about these:

http://www.eastbay.com/product/model:209161/sku:35578600/nike-kobe-venomenon-mens/red/maroon/?cm=kobeshoes_search_redesign

I can't find Kobe 8s on eastbay... only these ^^^

There is only one entry of Kobe 8 and if you click on it it redirects you to the main eastbay.com page.
Title: Re: Chris' training journal
Post by: LBSS on March 24, 2014, 11:57:28 am
even those (venomenons) are 2/3 heavier than my racing flats. i think about picking up some bball shoes sometimes (low tops, of course) just to see what the difference is like when i'm doing stuff with more lateral movement, but for jumping i dunno. 5 ounces seems like a big difference.
Title: Re: Chris' training journal
Post by: Raptor on March 24, 2014, 02:27:51 pm
I tend to jump better off two feet in basketball shoes because I can plant more sideways without them deforming... in some running shoes I can't do that at all (maybe I'm too heavy for them?)
Title: Re: Chris' training journal
Post by: ChrisM on March 24, 2014, 04:36:00 pm
I don't think weight has a lot to do with it. Running shoes are just soft and deform to easy. I can't ME jump off two in running shoes either. The speed of my plant is too much for them to handle in any direction. Its another reason I like my basketball shoes to be very 'low riding'. The lower the footbed to the floor the more stable I feel.
Title: Re: Chris' training journal
Post by: LBSS on March 24, 2014, 05:13:32 pm
anybody tried any other low-top bball shoes? kd's?
Title: Re: Chris' training journal
Post by: ChrisM on March 24, 2014, 07:52:57 pm
I tried on the KD VIs, felt awesome but the tongue design is stupid. If they had a normal styled tongue I would've picked up a pair.
Title: Re: Chris' training journal
Post by: vag on March 25, 2014, 12:58:10 pm
KDs and CP3s are supposed to be built for more horizontal responsiveness, meaning they favor speed and cuts over vert. Never wore them though so can't really tell.
Also the Venomenon review said more or less that it is a cheaper ( and weaker ) Kobe edition, so i'd go with the originals.
About other low tops, i read awesome reviews about the UA bloodline, i currently use the UA Juke which is very similar, same foam ( MicroG ), low-cut but with an ankle sleeve embedded. I like them a lot but i dont love them, the hyperdunks and kobes are better, zoom is always ready to spring you up, not too dense, not too mushy, perfect.
2c
Title: Re: Chris' training journal
Post by: LBSS on March 25, 2014, 03:34:56 pm
KDs and CP3s are supposed to be built for more horizontal responsiveness, meaning they favor speed and cuts over vert.


what does that even mean?
Title: Re: Chris' training journal
Post by: ChrisM on March 26, 2014, 12:20:48 am
Won tonight 112-80. Team played pretty well but to be honest this was a game we should have won anyway. I dropped 34 and had a couple sick no look dishes to the guys when I drove and the D collapsed. Had a huge opportunity to have a big baseline dunk but literally as I was going up there was a foul called. Bah. Got it anyway with just under 2 mins to play when my guy got lost on a screen. I got it clean with one hand but I stepped on a defenders foot in my plant and didn't get up nearly as well as I wanted. Still...it was kind of 'on' the defender even though he couldn't jump since I stepped on his foot by accident lol!

We have a big test coming on Thursday, the team we'll be up against has a 6'7 260+ lb post...who can shoot and dribble. he used to play wing in college and even though he's put on 50lbs he can still ball, its crazy to watch. They also start a 6'5 wing and a 6'2 pg, so we're height disadvantaged at almost every position. Should be a fun challenge.
Title: Re: Chris' training journal
Post by: vag on March 26, 2014, 07:29:29 am
KDs and CP3s are supposed to be built for more horizontal responsiveness, meaning they favor speed and cuts over vert.
what does that even mean?

I don't even know, lol, it sounds weird to me too, just saying what i read. Maybe it is the cushion ( e.g. the CP3s always use this 'podulon' foam ). Or the shoe geometry? Or the cushion quantity ( e.g. they don't have much cushion to keep a very low court feel )? Maybe all together? Beats me , i wanted to try that new adidas energy boost running shoe , not for bball of course, but it would be great for sprints&jumps sessions. I read the same thing in reviews, the energy return is indeed big but somehow it tends to propel you forward, not so much upwards. Engineer-wise, I could speculate a thing or two about how this can happen, but i'd bore the shit out of everyone and it would still be broscience, since i haven't read anything technical about shoes, only the reviews. I might buy them anyway and update you all, this new 'revolutionary' foam on a light low-cut shoe would be the perfect deal for jumps at the parks.
Sorry for the hijack ChrisM
Title: Re: Chris' training journal
Post by: ChrisM on March 26, 2014, 08:54:04 am
Its cool. I like shoes and it sort of pertains to jumping lol! :)
Title: Re: Chris' training journal
Post by: vag on March 26, 2014, 10:32:31 am
Cool, let's revive this thread then : http://www.adarq.org/basketball/sneakershoe-performance-review-thread/ , you would be an awesome contributor!
Title: Re: Chris' training journal
Post by: ChrisM on March 28, 2014, 12:01:05 am
We lost. Correction, we got hammered.  141-108. No lie they probably had 20+ offensive rebounds. Just too much size and length. Even at that it was a 14 point game with just over 10 to play and we went cold. I played like crap...well I shot like crap. I don't know what was wrong, I was missing shots I normally hit in my sleep. They felt good, they looked good but they went in and out all night. Case in point was a finger roll I laid up; over the rim, cant miss right? Wrong, rolled around the rim twice and spun out. Bah. Also had a dunk go halfway down and out. Granted a 6'4" guy kind of got a hand on it on the way up and I didn't have the best control but it should have been a damn good poster.  If I have my usual game then this game would have been a real good one. I'm taking the blame for this L and saying F it and moving on.

May have a nice workout set up tomorrow,  we shall see. Definitely weights at night though.

Oh and the hops are slowly coming back, it was a little easier to get up quickly tonight so thats a good sign.
Title: Re: Chris' training journal
Post by: ChrisM on March 28, 2014, 05:46:51 pm
Well....realized how exactly out of shape I am. WOW.

My buddy who will be trying out at the USA Select tryouts and I got worked out by a former overseas coach (currently works with the Atlanta Hawks! And played for Flip Saunders O_o ) and man my legs are fried. Lol! Learned a ton   though and it was very eye opening. They're trying to get me to go tryout with my buddy but IDK, im not in competitive game shape. Rec league yea...but with only 4 weeks I'm not sure I could get where I need to be. I'll think about it.

If my legs can recover then I'll hit the weights later.

Awesome day!!!
Title: Re: Chris' training journal
Post by: LBSS on March 28, 2014, 06:32:45 pm
Well....realized how exactly out of shape I am. WOW.

My buddy who will be trying out at the USA Select tryouts and I got worked out by a former overseas coach (currently works with the Atlanta Hawks! And played for Flip Saunders O_o ) and man my legs are fried. Lol! Learned a ton   though and it was very eye opening. They're trying to get me to go tryout with my buddy but IDK, im not in competitive game shape. Rec league yea...but with only 4 weeks I'm not sure I could get where I need to be. I'll think about it.

If my legs can recover then I'll hit the weights later.

Awesome day!!!

uh, sweet opportunity, congrats on the invite, get your ass in gear. four weeks is plenty of time to kick your own ass and get in some semblance of shape.
Title: Re: Chris' training journal
Post by: ChrisM on March 28, 2014, 06:57:02 pm
Yea, probably going to cut back on some volume and replace it with some conditioning work. Which means the hops probably won't go up any lol but thats ok for a short time.
Title: Re: Chris' training journal
Post by: Raptor on March 28, 2014, 08:00:59 pm
Imagine being like that every day of your life, like in my case.
Title: Re: Chris' training journal
Post by: ChrisM on April 03, 2014, 12:06:49 am
We lost Tuesday by 4. 115-111. I played the last 47 seconds. SMH. New hours at work mean I'm going to miss basically every 'early' game. What kills me is I KNOW we would have destroyed this team if I had played. I know that sounds cocky but there's just no way we lose with another scorer on the floor. Sucks.

So I took my frustration/anger out in some pickup games on the other courts. Jumper and handle was on point which made me even madder lol! I missed a putback attempt because I couldn't control the ball, stupid small hands! Made up for it a few minutes later with what I thought was my first SL dunk in a game in years (think like 10 lol pre knee injury in high school). I wasn't quite sure what happened because I didnt feel very boucy so I checked the goal after the game... it was lowered to ~9'10" . -___-

And that was my Tuesday.  I need to get back in the weight room on a schedule. Too varied lately. Achilles is weird, some days it feels fine, others it'll be sore until I get it warm. Sigh.
Title: Re: Chris' training journal
Post by: ChrisM on April 24, 2014, 01:44:41 pm
Few updates. I haven't been in the weight room in a few weeks just been playing on game days so twice a week. Finally had back to back days were my achilles was completely ache/pain/soreness free. Huge improvements lately with it. Feels 100% for the first time. Soooo with that said im going to ease back into a weight lifting routine.  Since I wasn't 100% I was able to get the Select tryout moved back into the summer. My buddy that ive been training went to their Atlanta camp and came away as one of three guys chosen for the team. He's stoked!

So thats my updates lol! Hopefully I can start logging religiously again!
Title: Re: Chris' training journal
Post by: vag on April 25, 2014, 03:57:22 pm
What about these:

http://www.eastbay.com/product/model:209161/sku:35578600/nike-kobe-venomenon-mens/red/maroon/?cm=kobeshoes_search_redesign

I can't find Kobe 8s on eastbay... only these ^^^

There is only one entry of Kobe 8 and if you click on it it redirects you to the main eastbay.com page.

Off-topic but it was mentioned in here so i will revive it, because i have been searching for a similar shoe with raptor ( low tops lightweight responsive bball shoe that can be used for running too ) and i have been re-reading a lot of reviews. I replied in the past to raptor that Venomenon it is just a cheaper and weaker version of kobe 8. That might be true to some extent, but if you forget the Kobes it seems that Venomenon 4 still it is a great shoe, very positive ratings in all crucial aspects ( lightweight, fit, responsiveness ) and in a much better price. It is a very good value-for-money choice.
I also read great things about CP3.VII. NOT the latest special version ( called AE if i am not mistaken ), the 'normal' ones seems to be better. Light, fast, springy etc.
Just saying.
Title: Re: Chris' training journal
Post by: LBSS on April 25, 2014, 04:53:06 pm
i just picked up some lotto tennis shoes that i'm really digging. they were cheap, too. wide, flat base; super duper lightweight; low ankle but basketball amount of padding rather than running amount. tennis shoes have pretty much the same requirements as bball shoes IMO.

lotto quaranta II, to be specific: http://www.tennis-warehouse.com/Lotto_Quaranta_II_White_Navy/descpageMSLOTTO-LMQ2WN.html?gclid=CIvI0cy-_L0CFfNxOgodYw4Atg
Title: Re: Chris' training journal
Post by: Raptor on April 25, 2014, 05:33:55 pm
I ordered these:

http://www.eastbay.com/product/model:208715/sku:30855003/nike-zoom-speed-tr-mens/grey/white/?cm=trainingshoes_sportpage_redesign#sku=30855006

They'll be here in a week or so (ordered them last week), and I'll report on how they feel.
Title: Re: Chris' training journal
Post by: LBSS on April 25, 2014, 06:50:38 pm
oh i dig those. they're 1.5-2 oz heavier than the lottos but 9.3 is pretty light. weight is my main beef with most tennis and bball shoes. sick color options, too. nuts i wish i'd found them before i picked up the lottos. white is booooooring, i'm tryna get that total orange/gym red shit.
Title: Re: Chris' training journal
Post by: Raptor on April 25, 2014, 08:10:57 pm
Definitely. I like my shoe to look cool, if I'm paying all that money for it in the first place. If I make ~400$ per month, then I want my shoes to look cool and give me performance as well if I'm to pay 1/4 of my salary on them.
Title: Re: Chris' training journal
Post by: ChrisM on April 28, 2014, 04:40:08 pm
Alrighty. Went and shot around and jumped for the first time in a long time (sans game days) and I'm slightly disappointed in my jumps but not too bad considering the circumstances.

Bad: No consistent lifting since February, body weight at 179-182lbs (ughhhhh), and haven't had any jumping sessions in a long time.

Good: still got a few dunks down, max vert was around 41 maybeeee 42". Definitely not back to where it was.

So, with these factors and games on Tue/Thu my plan is this:

-Train Friday/Sun, games on Tues/Thu
-start weights out low and work upward, stay explosive in the lift (no grinding), cutting back on upper body volume
-get weight back to the lower 170s range
-spend some time on ME jumps after games since I'll be warm/loose

Goal is to be back around a 45" vert in 4-6 weeks then re-evaluate and push for more.
Title: Re: Chris' training journal
Post by: ChrisM on April 28, 2014, 04:43:07 pm
(http://i49.photobucket.com/albums/f296/Turbo_Topher/2014-04-27-21-35-55_zps94ba8f1e.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2014-04-27-21-35-55_zps94ba8f1e.png.html)

Nice pic my friend snapped from yesterday. I actually think that somehow I missed this one lol!
Title: Re: Chris' training journal
Post by: ChrisM on April 29, 2014, 10:42:20 pm
Won our game tonight. Super pissed though about how we played. Too many guys trying to do things they aren't suited for then expecting me to bail them out when it doesn't work. I'm strongly thinking of sitting next game and letting them get their asses beat so we can get back to playing help defense, cutting and moving on offense, moving the ball and playing the game right. Way too much iso ball going on (and this coming from a guy who gets probably 40% of my points of wing iso situations.)

SMH.
Title: Re: Chris' training journal
Post by: ChrisM on May 02, 2014, 04:16:22 pm
Didn't go to the game last night. Turns out one of my buddies didn't either and we got thrashed. No biggie since it was a regular season game. I spent the evening wrenching on the 'race' car instead, good progress was made. :)

Since I didn't play I'm thinking of lifting later. Would be nice.
Title: Re: Chris' training journal
Post by: ChrisM on May 05, 2014, 04:16:14 pm
No games this week so I went and did a 1 hour skills workout this morning. We have one more week of games then the tourney and I'll be back on my normal workout and lifting schedule.
Title: Re: Chris' training journal
Post by: ChrisM on May 07, 2014, 02:58:46 am
Just hit the weight room for the first time in what feels like forever. Verdict? I'm weak as all fuck compared to January/February.  315 was the top squat and it felt heavy. :/ Did low reps and tried to be as explosive as possible with 225 and 275. Did some light weight assistance work as well. Just trying to get a feel for where I need to start at in a few weeks. I have no clue how I am jumping low 40s as heavy and weak as I am. I'll take that as a good thing and focus on keeping my reactive-ness up by jumping a lot while I try and push my lifts up again. Felt great to be back in the weight room even as frustrating/saddening as it was lol!
Title: Re: Chris' training journal
Post by: LBSS on May 07, 2014, 09:13:21 am
i'm going to kill you in your sleep, then steal your CNS.
Title: Re: Chris' training journal
Post by: ChrisM on May 07, 2014, 01:51:09 pm
I live in....Texas. -___-

:) but in reality its either that or my movements are so well 'greased' that it's become 'easier'. Either way I'm going to strive to keep whatever it is and get some strength back.

Oh...and dammit. I'm sore lol
Title: Re: Chris' training journal
Post by: ChrisM on May 09, 2014, 09:36:57 pm
Went and shot some today. Mostly wanted to jump. Few things Ive noticed: my run up is lacking speed right now, I dont feel that final 'push off' from my ankles/feet I usually feel, I'm (not a lot but a little) 'collapsing' at my core during the plant.  So I need to fix these and get strong again.

Positive note was my timing seemed much better. Got a few dunks easier than normal and I know I wasn't jumping as high as I was a few months back. Thats cool.
Title: Re: Chris' training journal
Post by: Raptor on May 10, 2014, 07:47:06 am
Hm... collapsing at your core could actually mean you lack your former dorsiflexion. So in order not to lose your balance, you bent forward with your chest when you plant deep. Just a thought, I don't know if that's the case.
Title: Re: Chris' training journal
Post by: ChrisM on May 10, 2014, 10:27:58 am
Actually....its a VERY strong possibility.  I don't have the same ROM on my left that I do on my right since the Achilles injury. I'm working on it every day but it seems to have stalled a little short.

A visit back to the therapist may be in order. Thanks Raptor! 
Title: Re: Chris' training journal
Post by: Raptor on May 10, 2014, 03:37:01 pm
Cool man. Try some deep squats holds (bodyweight only) every day, rocking back and forth easily on the left and right ankles in that full squat position (holding to something in front of you or with a band around your butt). Hopefully that would make the ankle dorsiflexion better (but again - you know better than me what kind of injury you have and if that's a good idea or not).
Title: Re: Chris' training journal
Post by: ChrisM on May 10, 2014, 04:06:56 pm
I'll try that out Raptor. I'm open to anything really. If it works great if not, keep looking.  Officially it was a grade 1/2 achilles strain. But at this point im really wondering if there wasn't a small tear considering how slowly it healed and the lack of ROM currently.  The only soreness I get now is immediately after a deep dorsiflex stretch, give it a minute or two and its back to feeling normal again. Might toss some sprints in and see how it does.
Title: Re: Chris' training journal
Post by: Raptor on May 10, 2014, 04:14:20 pm
What about easy barefoot running? Does that affect it?
Title: Re: Chris' training journal
Post by: ChrisM on May 10, 2014, 09:16:55 pm
Haven't tried. I hate being barefoot lol! I can bounce up and down the stairs after the kids no problem though. I'll try some barefoot running tomorrow if this rain lets up and report back.
Title: Re: Chris' training journal
Post by: Raptor on May 10, 2014, 09:23:38 pm
Well... do it easily and either on grass or on track... on nothing else :P
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2014, 01:17:34 pm
Too much rain to run yesterday so I lifted again. Im keeping volume really low as I still have a few games left (im still getting sore since its been so long lol). I did push my deadlift to 325lbs for a single so thats encouraging. All assistance lifts are at about half the weight I was using. I'll see if I can jog some today, rain is supposed to clear out later this afternoon.
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2014, 10:09:07 pm
Still raining. Bah. Went and played some full court ball with some local college players instead. Played decently, only 2 turnovers in 6 total games. Didn't need to score a bunch so that was nice lol! Just played d and racked up assists :) missed a putback attempt that I probably should have just rebounded. Tried to come from one side of the rim and reach around and jam it from the other lol! Made up for it on a 3 on 1 fast break when I got an off glass oop with both hands. Total gym shutdown for a minute lol! Now...off to ice.
Title: Re: Chris' training journal
Post by: ChrisM on May 13, 2014, 10:47:27 pm
Had our last game before the tourney starts tonight, won 104-103. Hell of a game. I played pretty well except for a 3 minute stretch where I just wasn't in it for some reason. Made a turnover and forced a couple bad shots. Well, not necessarily bad but I should have worked for a better one. Oh well. I got the ball with 15 seconds left down 1 and drove baseline, lost the defender on the stepback (id been going around him all game so he was way out of position trying to anticipate my layup attempt) and smoothly missed the damn 10 footer. Rolled around and dropped out. Our big and their guy were battling for position and it was tipped towards the baseline where my defender tried to grab it but he slipped. I managed to simultaneously rip the ball from him and flip it towards my center who hit the layup to put us up with 3 seconds left. Im still pissed I missed but that anger helped I guess because I straight up took the ball away from the guy lol! Winnings winning but I really wanted to hit that lol! Anyway great end to the 'regular season'!
Title: Re: Chris' training journal
Post by: ChrisM on May 15, 2014, 12:05:01 am
Shot around for an hour today, not a real workout just getting some blood going. Stretched and iced afterward definitely ready to lift in the am.
Title: Re: Chris' training journal
Post by: ChrisM on May 15, 2014, 05:39:48 pm
Had another light ish lifting session this morning. Basically just trying to get my body used to lifting again and ready for the real work to come in a few weeks. Did manage to deadlift 325lbs with a little struggle. So that's minor progress.
Title: Re: Chris' training journal
Post by: ChrisM on May 20, 2014, 10:04:22 pm
Had our first game of the playoffs....won. :) Ended up winning by 17 but we got lazy late. We were up 24 with 7 mins left and we stopped closing out on their shooters and they made a little run. They had it down to 11 with 2:30 left when we called timout and regrouped. I had 9 of our last 14 points along with 2 blocks in that last 2:30 so that felt good. The team played exceptional tonight, great screens/cuts and passing led to a ton of layups. I stepped on someones foot rebounding in the first half and heard a little pop in my foot. Only hurts when I plant in it north/south really hard. Ive iced it and took an ibuprofen so we'll see how she reacts. If I have to I'll tape it for Thursdays game but I hate tape. Limits ROM too badly.
Title: Re: Chris' training journal
Post by: LBSS on May 21, 2014, 09:51:55 am
your feet are female?
Title: Re: Chris' training journal
Post by: Raptor on May 21, 2014, 09:56:59 am
He's just a foot fetishist
Title: Re: Chris' training journal
Post by: ChrisM on May 21, 2014, 12:14:33 pm
Lmaoooo! Actually....I hate feet. Im always in socks, preferably shoes as well. I was typing that while wrenching on the 'race car' (was de-pinning connectors on the ECU patch harness and fabbing the tubular subframe braces last night after the game, great way to unwind) and I've always referred to the car as a her, guess it my frame of mind bahahahaha!

As for the foot, it seems ok? Minor swelling that's mostly gone this morning.  I have full ROM but it's popping a lot now. No pain, just constantly popping. Weird.
Title: Re: Chris' training journal
Post by: Raptor on May 21, 2014, 04:11:39 pm
What's up with people hating feet? I've heard this before, men hating other men's feet (seeing them etc). What's up with that?
Title: Re: Chris' training journal
Post by: LBSS on May 21, 2014, 04:40:32 pm
yeah i don't get it either way. feet are just feet.
Title: Re: Chris' training journal
Post by: Raptor on May 21, 2014, 06:01:18 pm
yeah i don't get it either way. feet are just feet.

Says the guy with feet in his avatar :trollface:
Title: Re: Chris' training journal
Post by: ChrisM on May 21, 2014, 06:26:59 pm
Idk. I just don't like feet. I guess they aren't aesthetically pleasing to me? Its not that I can't be around them or demand people put socks on lol
Title: Re: Chris' training journal
Post by: LBSS on May 22, 2014, 09:09:28 am
yeah i don't get it either way. feet are just feet.

Says the guy with feet in his avatar :trollface:

hahaha, touche. but my feet are special, you see?  :P
Title: Re: Chris' training journal
Post by: ChrisM on May 24, 2014, 03:36:21 pm
Well, we lost in the second round. Correction, we got annihilated.  137-106. Yea it hurt. They hit us in the mouth to open the game and it was 18-0 before we knew what happened. We battled back to 40-35 but they went on another run just before halftime and it was 64-44 at the break. I told the guys we weren't going down like this so I came out and hit 4 consecutive 3s to open the second half and we were down 70-56 but they we're just to big. Their front line went 6'7", 6'5", 6'2". Ughh. Our tallest guy was only 6 foot even lol! Other than scoring a metric fuck ton of points in the second the only decent almost highlight was when I jumped over their bigs for a putback attempt. My trex hands lost the handle and I back ironed it but not before someone in the stands yelled 'oh SHIT' lol! So...seasons over. Didn't end like I wanted but it is what it is. Depending on when the next league starts I may play, I need to get some dedicated weight room time first though and get healed up 100%.

That said....

Friday May 23 2014
BW: 180-182lbs.
Energy/Motivation: Through the roof. Glad to be back hitting the weights.

Dynamic warmups and some jumps

Deadlifts:
(Warmup) 135×5, 225×5, 275×1, 325×1
(Work set) 275×5, 275×5, 275×5, 225×8.

Hangclean:
95×3, 135×3, 155×1, 155×1. I don't like my catch point on the 155s, it feels like im slightly knees in. Will have to vid and see. Good start though.

Was planning on doing an assistance circuit but only got one set of ham curls and a set of seated calf raises (definitely hits a different spot than my normal calf raises!!! Weak af on these! Time to remedy that...) before I had to leave. Had to take the lady to the hospital,  apparently she has a form of blood poisoning from a cut on her foot. So I did some ab work at the hospital lol! Hoping we can go home tonight or in the morning as shes on some strong antibiotics. 

Also, planning on splitting workouts into 4 sessions: deadlifts and assistance (fri?),  back/bi's(tues), chest/tri's (thurs) and squats/assistance lifts (mon?). Will sprinkle core workout throughout each exercise and probably get some bball skills work in 2-3x a week. Thats the plan for the forseeable future at least (August-ish).


Wow. Big update lol
Title: Re: Chris' training journal
Post by: Raptor on May 24, 2014, 04:07:27 pm
A few things:

1) The reason for your knee cave-ins on the power cleans might be the lack of foot dorsiflexion, and you're compensating for that by letting your knees go in and allowing you to catch the bar lower. Something to think about;
2) The seated calf raises train the soleus muscle;
3) I wouldn't do cleans after a high volume of deadlifts
Title: Re: Chris' training journal
Post by: ChrisM on May 24, 2014, 04:20:17 pm
Good point on the dorsiflexion, I've been working it every day and its almost back to where it was pre injury. I think I may have been catching it slightly forward as well.

The seated calf raises felt great lol! Going to try and push them hard on deadlift day and keep my usual calf raises to squat day.

I didnt go too hard on the deads, I'll experiment with putting cleans first next week. Thanks!
Title: Re: Chris' training journal
Post by: ChrisM on May 25, 2014, 03:16:30 am
Couldn't sleep at the hospital=drove 45 minutes to the 24/7 gym with a court. Got an hour long skills session in. Worked on some new counters off the cross over and spin moves and hammered the single dribble mid range j until it felt smooth. Went well for 3am. Jumped, correction, tried jumping afterward but hams are straight jelly. DOMS for real lol! Got one dunk off the dribble and maybe 3 cleanly off lobs. Weaksauce.
Title: Re: Chris' training journal
Post by: Raptor on May 25, 2014, 06:15:30 am
So you actually train at a hospital with a loved one sick? I would just be completely out and just focus and worry about her/him.
Title: Re: Chris' training journal
Post by: ChrisM on May 25, 2014, 11:28:18 am
Yea I left, she'd been telling me too for hours, she's very independent. Her best friend was with her and she's stabilized so I wasn't worried. Not too mention she said she slept better without me there, I make too much noise moving around in that chair she says. If she wasn't stable and recovering I would have never left for sure.
Title: Re: Chris' training journal
Post by: ChrisM on May 25, 2014, 11:28:54 am
And hell, I got her ice cream and a stuffed animal while I was gone lol :)
Title: Re: Chris' training journal
Post by: Raptor on May 25, 2014, 01:16:03 pm
A stuffed anim... wha... ............ .......?!
Title: Re: Chris' training journal
Post by: ChrisM on May 25, 2014, 04:59:08 pm
Lol yea a little stuffed bear that said get better or something on it. It was at the front of the store as I was checking out with the ice cream so I grabbed it. Impulse buy....sure, but she liked it.
Title: Re: Chris' training journal
Post by: adarqui on May 25, 2014, 07:47:27 pm
(http://i49.photobucket.com/albums/f296/Turbo_Topher/2014-04-27-21-35-55_zps94ba8f1e.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2014-04-27-21-35-55_zps94ba8f1e.png.html)

Nice pic my friend snapped from yesterday. I actually think that somehow I missed this one lol!

very nice .. the missed dunk pics are always the best ;0
Title: Re: Chris' training journal
Post by: ChrisM on May 25, 2014, 08:28:54 pm
Tis true. Most make you wonder how in the world you missed them lol!
Title: Re: Chris' training journal
Post by: ChrisM on May 27, 2014, 05:17:43 pm
Did a quick back/bicep/core workout this morning. Weighed in at 180 again. Bleh.

Anyway, 
Monday May 26 2014
BW: 180-182lbs.

Dynamic warmup/handful of jumps

Sqauts:
(Warmups) 135x5, 225x5, 275x1, 325x1
(Work sets) 275x5, 275x5, 275x5, 225x8. Felt very explosive on the first set and the backoff, middle sets weren't as explosive on reps 3-5.

Lunges/stepups:
Set of 12 each at 100lbs

Calf raises (on leg press):
450lbs x12, x12, x12. Weaaaak. Going to keep volume up on these.

Did some leg extensions as well, did not like. Next time I'll probably end with some quarter squats for reps as a finisher. Definitely have quad soreness now. Good stuff.
Title: Re: Chris' training journal
Post by: Raptor on May 28, 2014, 07:20:23 am
You could try leg presses. Because the leg press is a more stable exercise than a squat, then the protagonist muscle (the quad) is hit harder.
Title: Re: Chris' training journal
Post by: ChrisM on May 28, 2014, 02:08:18 pm
I could. I usually stay away from leg presses because I don't like the position they put my lower back on. Doing 1/4s or halves though that may not come into play.
Title: Re: Chris' training journal
Post by: ChrisM on June 07, 2014, 04:17:22 pm
Seems I've been lazy updating...so I'll do them all at once. :)

Monday June 2 2014

BW: 181 lbs.
Good energy, ready to get back in a routine for sure.

Dynamic warmup/some jumps

Squats:
(warmups) 135x5, 225x5, 275x1, 325x1.
(workset/+120 bands) 275x5, 275x5, 275x5, 225x8.
Going to keep the heavy top single a little light until my form comes back a little better, also planning on focusing on explosive reps during worksets vs grinding even if it means using a lighter weight.

Calf Raise on leg press:
450lbs: x12, x12
500lbs: x10
(SL) 230lbs x12.

Hypers:
45lb: x10, x10, x10.

Finished with some lunges and stepups along with some core work.

-------------------------------

Tuesday

Morning: back/bicep/core workout

Evening: 2 hour bball workout, legs were jelly for jumping, finished session with 15mins of jumps. Consistently getting 39-40". SL stuff was awful.

----------------

Thursday

1 hour long bball workout followed by a few games of pickup and some jumps. Legs felt better but jumps were still right at 40"

------------------------------------------

Friday

Morning: 1 hour of skill work for bball and 15 mins of jumps. Jumps were WAY better today. Consistent 42" on the ME stuff, SL efforts were also better. handful of SL dunks went in cleanly. Not bad. Had one jump on a lob that I exploded on, felt like back in January, difference was definitely in the run up. My approach has been slow lately but this one was very quick, in and out of plant was fast, full triple extension was felt (i havent been feeling much "pop" from my ankle extension lately) and the jump was substantially better. I carried so much momentum into the jump I had to hang on the rim to change my trajectory to land. next jump was back to par for the day. :/  Im pretty sure where I'm lacking is confidence in my plant speed and getting a good toe off. Both should be fixed as I jump more and my mind sees that my achilles will be fine I think. Just going to take reps and time.

Night:

Deadlifts:
(warmup) 135x5, 225x5, 275x1, 325x1. 325 felt easy, very quick. Surprised me.
(workset) 275x5, 275x5, 275x5, 225x8.

Circuit x3 of BSS (140lbs x5 per leg), 70lb jumpsqauts (5 reps each),seated calf raise (120lbs x12, I SUCK at these lol), and ham curls (120lbs x12).
I missed chest and tricep workout on Thurs so i did a quick set on incline bench and some tricep pushdowns. Next week I'll hit it harder.


Good week overall.
Title: Re: Chris' training journal
Post by: ChrisM on June 08, 2014, 07:14:29 pm
Went and shot for 2 hours.  Not a workout just getting shots up and blood flowing. Played some 3v3 for a few games but it wasn't competitive,  just light fun. Going to stretch now.
Title: Re: Chris' training journal
Post by: LBSS on June 08, 2014, 07:28:27 pm
are you more aware of ankle extension on SL jumps than DL, in general?
Title: Re: Chris' training journal
Post by: ChrisM on June 08, 2014, 07:42:42 pm
Well, currently its shitty in both. Before the achilles injury it was very second nature on DL jumps, probably from repetition. I never really worked on SL jumps then though so I didn't pay much attention.

 Now, I am working on it during SL jumps as well but it definitely isn't as prominent as the DL jumps.

Funny thing I will mention though is most of my in game jumps are off one foot and I will occasionally get wayyyy up off one leg. Usually when I react to a situation versus knowing something is about to happen. So I can jump SL in games for rebounds, blocks, etc, but I can't in practice/training. Another thing is my plant speed in games is substantially higher than training in any form; SL or DL which reinforces my previous statement of this being a post injury mental hurdle I think....
Title: Re: Chris' training journal
Post by: ChrisM on June 08, 2014, 07:45:19 pm
Oh, also, while I'm doing some rare thinking here (lolol). In training, say box jumps (standing, no runup) there is a noticeable positive correlation when I focus on ankle extension. Probably to the tune of 3-4". 
Title: Re: Chris' training journal
Post by: LBSS on June 08, 2014, 08:23:22 pm
interesting. i never think about ankle extension on anything but maybe donkey ankle bounces. way too in the weeds for me cue-wise. i still have to cue myself to stay low and build speed on each step during running jumps.
Title: Re: Chris' training journal
Post by: ChrisM on June 08, 2014, 08:31:37 pm
Yea, there are a lot of cues. I usually stay cnetered/chest up and have good approach speed so this was one of those other pieces to the puzzle. I do know that putting it all together feels VERY different than a 'normal' jump. It feels so explosive.

My ideal runup I'd say is 3-4 steps with increasing speed, long plant step keeping chest/head up, and having full triple extension as soon as my left foot touches on the plant (RL plant). When I do those things perfectly it always translates to a good jump.
Title: Re: Chris' training journal
Post by: ChrisM on June 08, 2014, 08:38:58 pm
http://www.youtube.com/watch?v=D9XlaccQh6g

Like in this vid. At the end it shows Geralds run up pretty well. He keeps his back straight/chest up, and has full extension the split second his foot comes into the plant. Only way his differs from mine (besides the end result lol) is he has a hybrid plant step. Its not a jump stop like JusFly but its not a step like mine.




EDIT* My last step for reference.....
(http://i49.photobucket.com/albums/f296/Turbo_Topher/2013-12-07-22-26-41_zps3b7e694d.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2013-12-07-22-26-41_zps3b7e694d.png.html)
Title: Re: Chris' training journal
Post by: Raptor on June 09, 2014, 06:53:43 am
I haven't understood the two leg jump yet. And I've been training consistently in the last 7 years or so. It's just soooooo weird. How do you know how low to get, how do you know how to make the steps, where to plant, how come you don't slip in that position, how come you don't have your knees collapse forward everytime (like in my case), how can you use momentum, EVERYTHING is weird to me in a two leg jump.

The best I've ever done off two feet is to WALK towards a spot and take a standing vertical jump pretty much, with the legs under me. I don't get how can you can plant with your feet in front of you without collapsing horribly.

But I guess this is in direct correlation with my total weak-ass half squat and strength overall.
Title: Re: Chris' training journal
Post by: Coges on June 09, 2014, 08:51:17 pm
I have similar experiences with Chris in that my best jumps through my non dominant style (DL for me as opposed to SL for Chris) off two feet come purely in a reactionary situation and not completely planned with run up, no of steps, etc. Rarely when playing would I ever rebound or block off one leg but would often get way higher than planning to jump off two.

No idea why but I have similar experiences to you Raptor when trying to jump off two that it just feels alien and unnatural.
Title: Re: Chris' training journal
Post by: Raptor on June 10, 2014, 01:10:18 am
Maybe weak quads?
Title: Re: Chris' training journal
Post by: Coges on June 10, 2014, 02:03:58 am
Maybe weak quads?

Probably weak everything  :D
Title: Re: Chris' training journal
Post by: Raptor on June 10, 2014, 03:29:03 am
Maybe weak quads?

Probably weak everything  :D

:D

Well, at least I can deadlift over 400 lbs
Title: Re: Chris' training journal
Post by: ChrisM on June 10, 2014, 11:50:01 am
Interesting. I mean...if I see a ball at the rim in a game my body just reacts. Sometimes its SL, sometimes DL, but ALWAYS higher than anything in training. Hell, I've almost hit my elbow on the rim grabbing rebounds off two feet before and I missed an oop last year off the back iron with both hands that I realized was off one foot after I landed. I can barely dunk one handed off one foot!

My best guess is this: any movement done without thought will be better. Its like an instinct. Your body reacts the way it should without your brain intervening and planning something out. Thats why training your jump is so important as well. Make it second nature so stuff like I mentioned above happens more often.

As far as the balance for a DL plant, idk, I haven't studied enough to make an educated guess. Experience tells me its different from a SL jump in my case but not sure how much. I'll make mental notes next session and start logging them, see if I find any correlations.
Title: Re: Chris' training journal
Post by: Coges on June 10, 2014, 08:02:52 pm
Maybe weak quads?

Probably weak everything  :D

:D

Well, at least I can deadlift over 400 lbs

Haha. I was referring to me being weak.
I saw your 180kg DL video. Solid stuff.
Title: Re: Chris' training journal
Post by: ChrisM on June 14, 2014, 04:22:05 pm
Update: I suck at updating lately.  :uhhhfacepalm:

So i'll once again pack almost a weeks worth into one post.

Monday June 9 2014

BW at 180 still. had decent energy, love squat day for some reason.

Dynamice warmup/handful of jumps

Squats:
(warmup/b=120 bands) 135x5, 225x5b, 275x1b, 325x1b.
(sets) 275x5b, 275x5b, 275x5b, 225x8b. Depth is getting much better on my squats, mobility work and actively seeking to go ATG is helping it would seem. Does make the squat less explosive than before but I will regain speed before adding weight. As is set 3 is a little grindy on rep 4 and 5. Backoffs are almost a jump squat even with the bands so no issues there.

Calf raise on leg press (paused reps):
500lbs: x12, x12, x12. Reps are getting easier, starting to regain strength on these. few more sessions and weight will increase.

Hypers:
45lbs: x12, x12, x10. ughh.

Step ups as a finisher with 55lb DBs. 3 sets til "fatigue". Did left leg first as the right seems stronger, fatigued left leg and matched reps for right.

Added some heavier core work.

--------------------------------------------

Tuesday

Planned to have a skills session but got a text that there was going to be an open run later that night....went to the open run. Good competition because a lot of guys are back from college for the summer and the local Pro-Am kicks off next Monday (we had 8 current or just graduated college players show up). Played for about two hours and my team won 4 out of 5 so not bad. put a NASTY cross on the GSU Freshman of the Year (I won't lie though Devin got me back on a sick stepback later lol) but blew a wide open dunk.  :'( I had a opportunity to attempt a dunk off one step later but it was a close game so I just laid it over the rim. Oh well, was great competition and a good workout.

-------------------------------------------

Wednesday

Usually I rest on Wed but with everyone in town I went out and ran some games again. Got my dunk this time. Rammed a baseline one hander before a 6'7" dude could rotate over. Felt awesome. But with so many big guys clogging the lane I mostly rained J's all night and dropped dimes. Some guy got absolutely posterized  when a local college kid put back a miss. Kids ok at ball, but a FREAK athlete. He's 6'2 and can literally see eye to eye with the rim. STUPID BOUNCE.

-----------------------------------------

Thursday

Combined Tuesdays back/bicep work with chest and tricep I normally do on Thursday. Arms and back are mush but i shot around for a half hour anyway with expected results. Suck. lol!

-----------------------------------------

Friday June 13 2014

BW: Back at 180. It dipped to 176 mid day on Wed so I'm headed in the right direction, baby steps.


Dynamic warmup/jumps

Deadlift:
(warmup) 135x5, 225x5, 275x1, 325x1
(sets) 275x5, 275x5, 275x5, 225x8. Bar speed is improving on the sets, grip is still lacking. 3rd set required a quick reset after rep 3 due to failing grip. the 325 top rep seemed very easy, not sure if form or strength is reason, probably a combination.

Seated calf raises:
100lbs: x12, x12, 12. Adding weight next session. Much improved from last time.

ham curls:
120lbs: x12, x12, x12. #rd set was a little tough but managed well enough. Time to add weight.

Glute thrusts as a finisher was fun. 3 sets til minimal fatigue. Will play around with some light weight hang cleans next time to help train triple extension.


---------------------------------------

Unrelated (since I wasn't drafted  :pissed: Not really, my  I never even entered lol) but as I mentioned the Local Pro-Am is kicking off on Monday and a few friends that I hoop with a lot are playing in it (Devin, Ryan, Woods) as well as Michael Blue (TFB/Dunkademics/etc) so I'm probably going to go see a few games. Hopefully Michael does something ridiculous!


EDIT:

Some footage for Michael in case anyone doesn't know who he is....

http://www.youtube.com/watch?v=fSd0bN9VtEM

http://www.youtube.com/watch?v=RBhY-21wjFg

He and Andrew Pickwell seem to represent the 865 area code well lol, hopefully one day i'll get there!
Title: Re: Chris' training journal
Post by: LBSS on June 15, 2014, 10:15:58 pm
the second video is sick, love how violently he dunks it. all the two-handers. damn
Title: Re: Chris' training journal
Post by: ChrisM on June 15, 2014, 10:36:16 pm
Yea, he literally broke a goal against us in high school on a fast break...while hurdling our back up point guard lol! He's always had serious bounce but its on another level since he graduated. 

He had low 40s in high school and its obviously higher now, he's closer to 6'3" though from playing against him. Hell, Bearden listed him at 6'4" his senior year when we we're at their place.
Title: Re: Chris' training journal
Post by: ChrisM on June 17, 2014, 03:43:56 pm
On time update! I know, its a shock.  :wowthatwasnutswtf:

Monday June 16 2014

BW at 178lbs before session. Good.

Dynamic warmup/jumps/little treadmill work

Squats:
(Warmups) 135x5, 225x4b, 275x1b, 325x1b.
(Sets) 275x5b, 275x5b, 275x5b, 225x8b. Had a weird twinge in my quad in the hole on the 325. Had to drop it and re try. Stretched quad and had no issues on the 2nd attempt. Weird. The 225 backoffs I can almost jump squat, even with the bands. So much momentum and power from the quarter squat position and I just over power it. I want to move it up but not ready for 315/275 backoffs. May try 250 as a backoff as I want the speed element still. Idk.

Hypers:
45lb: x12, x12, x12
BW x15

Paused calf raise on leg press:
500lb: x12, x12, x12. Last set reps 10-12 were harder than last week. If I get this next week somewhat easily I'll reset to 550x8and work up again.

Finished with step ups again. Moved to 60lb DBs. Good burn on 3 sets. Sprinkled in some core work throughout, weighted crunches, leg lifts, decline crunches and some other junk. Abs are coming back in and thats a good sign.
Title: Re: Chris' training journal
Post by: ChrisM on June 20, 2014, 05:42:59 pm
Did back/bicep/ core on Tuesday morning. I think my scales off slightly, it says I'm weighing in at 178-179lbs but the scale at the gym says 184-185 and my parents says 185.7 (digital lol). So...if its reading a little low that's both good and bad. I can shed a few more pounds and hopefully get some of my reactive qualities back as I haven't felt as "bouncy" lately.

Wednesday I did 2 hours of skill work in a 90* gym. Ughhhh. I took a few videos that I'll rip off my phone later of a very lackluster 15 min dunk (attempt) session after the workout. 

Thursday I planned to just shoot some but ended up playing an hour of half court ball, not real competitive but it was better than shooting by myself.

Today (Friday) I ran 3 hours of full court with the usual suspects (college guys, had two guys who said they played 'overseas' today as well). Got kind of chippy late but excellent workout. One of the overseas guys got put on a POSTER on an alley oop. Idk why he jumped, it was bad. I played decent enough, shot well and handles were on point, passes were a little off but, I just destroyed the guy who said he played pg overseas. Idk where, but he wasn't really.good at all. Slow, ok shot, not great at setting other guys up, not what I expected at all. Also, boomed a two handed putback in a half court set. Got way up on that one, surprised me a little. Planning to hit the weight room tonight if my legs come back around.
Title: Re: Chris' training journal
Post by: ChrisM on June 26, 2014, 04:38:03 pm
Ummm...update from the recovery.....

I did my deadlift workout on Sunday. Moved weight up on some stuff. Was a good workout. :)
Played some ball....was really bouncy for the first time since pre injury. Almost got a 360. Clean off glass reverse and got rim stuffed hard on a very funny btl attempt. Was getting up tho.

Pic from last weeks workout...     (http://i49.photobucket.com/albums/f296/Turbo_Topher/2014-06-19-01-43-58-1_zpsd157259c.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2014-06-19-01-43-58-1_zpsd157259c.png.html)         .

 

Title: Re: Chris' training journal
Post by: LBSS on June 26, 2014, 05:07:40 pm
man that is just a ridiculous jump.
Title: Re: Chris' training journal
Post by: ChrisM on June 26, 2014, 06:53:27 pm
Thanks! I swear I was getting higher Tuesday when I was just dunking with the guys instead of doing a full workout. Sigh. One of these days I'll have the phone recording at the right time. :(
Title: Re: Chris' training journal
Post by: Mutumbo000 on June 26, 2014, 07:15:44 pm
Damn your heads at the backboard. Nice vert!
Title: Re: Chris' training journal
Post by: ChrisM on June 28, 2014, 03:25:36 am
Thanks!!! Got my deadlift session in tonight, will update tomorrow.  Bedtime calls. Hoping to not be too drained tomorrow,  really want to hoop some.
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 01:48:09 am
Saturday June 28th

Dynamic warmup+jumps

hang clean:
135lb: 5 singles

Deadlifts:
(warmup) 135x5, 225x5, 295x1, 345x1
(worksets) 295x5, 295x5, 295x5, 225x8. Getting better.

Seated calf raise:
125lbs: x12, x12, x12

Ham curl:
140lbs: x10, x10, x9. SMH.

Circuit of BSS/core/glute thrusts to finish. Decent workout!

--------------------------------------------

Monday July 1 2014

BW at 177lbs just before lifting

Dynamic warmup+jumps

Squats (b=banded. p=paused):
(warmup) 135x5p, 225x5b, 295x1b, 345x1b. Didn't realize I hadn't put my belt on yet lol! Usually I warmup sans belt except for the top single (safety) then stay belted for sets. oops. Nice to know I got it completely raw though!
(worksets) 295x5b, 295x5b, 295x5b, 225x5bp. K, paused explosive backoffs get a burn lol! 2nd set I struggled on rep 3 and 4, not sure why, 5 was much better.

paused calf raise on leg press:
500lbs: x12, x12, x12. 3rd set is a almost there. hopefully move weight up in 2 weeks!

hypers:
45lbs: x12, x12
bw: x15.

Ended with core, heavy stepups and some walking lunges. Had to cut stretching short and skipped icing y knees....we'll see how that feels tomorrow. :uhhhfacepalm:
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 02:35:06 am
K, so this is going to suck as my home PC is trashed but I tossed together some footage on my phone of the mini dunk session I had after last weeks 2 hour skills work session. If I look dead tired...it's because i was.  :) I had to self motivate a little because i was missing more than I was making but here goes....


http://www.youtube.com/watch?v=8RpTSilLW9Q
Title: Re: Chris' training journal
Post by: Raptor on July 01, 2014, 04:29:31 am
Do you do high bar or low bar squats?

I put 130 kg yesterday high bar to do calf raises with and I couldn't even imagine myself getting down (not to mention up) with that weight.
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 06:31:03 am
High bar. Remember I'm pretty quad dominant.  :)
Title: Re: Chris' training journal
Post by: Raptor on July 01, 2014, 07:11:13 am
Damn.

You're basically light years ahead of me, and I've been training consistently in the last 7 years.
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 09:10:40 am
Maybe. I SUCK off one foot. Especially if we compare what I used to be able to do off one. I'm actually surprised and confused as to why it hasn't progressed nearly like my DL jumps. Ive added ~7" on my DL but maybe an inch or two off 1.

Title: Re: Chris' training journal
Post by: Raptor on July 01, 2014, 11:06:11 am
Because it depends less on strength and more on structure, bodyweight and non-contractile elements. If you're quad dominant and you bump up quad strength even more, then it's even worse, despite the strength gain.
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 11:50:11 am
Makes sense. I mean, I dont think Im 'weak' pc wise. I just dont express that strength as well I guess?
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 12:19:16 pm
On another note. Just did back/bicep/core workout.  Got ball with the guys later around 7pm. Going to suck, knees are sore because I didn't ice. Right quad is cramping hardcore and got some glute DOMS. Sigh. Next time, barring something happening to my daughter, everyone else can fuck off until om done stretching and icing. Rant over lol
Title: Re: Chris' training journal
Post by: Raptor on July 01, 2014, 01:05:04 pm
I've had a friend who was quad dominant and would describe jumping off one leg as "losing himself in the air"... he then developed ankle injuries and knee injuries in the end.

Usually, quad dominant people will eventually develop knee injuries because of that overload again and again and again of the knees traveling forward on each jump.

Hip dominant guys might get back injuries if they start hyperextending at the back, probably.
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 01:11:49 pm
Yea, I don't feel 'lost' in the air yet. As stated previously I get up great in game situations off one. Either leg actually. I just cant replicate that in training and practice. 

My goal is to become more balanced. I think it'll help both in injury prevention and overall explosiveness. Im going to start sprinting soon, hoping that helps some.
Title: Re: Chris' training journal
Post by: ChrisM on July 01, 2014, 08:51:06 pm
Ughh. Yup, legs are complete jelly. Played 2 hours and had no lift until the last game. Maybe its because we lost the previous two or I finally got warmed up enough to not feel dead but I had TWO putback dunks. Got one easy one hander that was right off the rim. Perfect placement. Second one a guy missed a layup and I put it back two handed while getting it in the face by a 6'2 guy. Poster. And1. Both firsts!!! Was so pumped up after that! Got him chest to chest, no dunk by straight dunk ON. :D

Definitely resting tomorrow lol
Title: Re: Chris' training journal
Post by: Raptor on July 02, 2014, 05:34:43 am
Film or it didn't happen :P
Title: Re: Chris' training journal
Post by: ChrisM on July 02, 2014, 07:08:39 am
Dammit. One of these days I'm getting a good camera lol! 2 hours of footage for a 15 second highlight=acceptable trade off!

That said, lifting and ball are the two constants I have right now as my personal life is crashing fast. So no spending money right now until some things have settled down. Bah, I really need a GoPro!
Title: Re: Chris' training journal
Post by: ChrisM on July 04, 2014, 12:21:20 am
Went and played a little tonight, just a few games and a couple dunks between games at a local gym. Nothing crazy. Helped my lil sis move out of her college apartment (she just graduated last month) and into her new place about two hours away. Tired of driving back and forth. Ugh.
Title: Re: Chris' training journal
Post by: Raptor on July 04, 2014, 04:17:43 am
Have you ever tried low bar squatting to see how much more you can squat and if it's better or worse?
Title: Re: Chris' training journal
Post by: ChrisM on July 04, 2014, 12:10:28 pm
I haven't. I guess I could. The high bar just feels completely natural to me. I'll take a look into some low bar vids and try it out with some light weight next squat session to see how the mechanics are.
Title: Re: Chris' training journal
Post by: ChrisM on July 09, 2014, 03:23:26 pm
Deadlifted friday. Played yesterday and today. Caught a half court oop today. That was cool. Also had a kinda clean one hander in the half court set.

Not to motivated to really do anything. My ex is keeping my daughter from me and im just really depressed about it.
Title: Re: Chris' training journal
Post by: ChrisM on July 11, 2014, 12:54:15 pm
Played a few games Thursday (yesterday), just trying to leave all my frustration on the court so I've been playing pretty aggressively this week. Played well so.maybe I should always play aggressive lol! Anyway, jumped some afterwards and tried some new stuff. I think i can get a 360 off a lob but the timing needs to be perfect, I got hung on the front of the rim twice. I'll keep working on it. Here's a ME jump at the end of the games/mini dunk sesh. May be slightly higher than earlier this week.


(http://i49.photobucket.com/albums/f296/Turbo_Topher/2014-07-10-19-24-09-1_zps680ef494.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2014-07-10-19-24-09-1_zps680ef494.png.html)



       
             
Title: Re: Chris' training journal
Post by: ChrisM on July 11, 2014, 09:24:08 pm
Legs are dead. Tried to go play today but no one was at the gym. So I shot around and jumped but I didnt feel very bouncy. Got a handful of clean dunks but nothing special. Still looking for a new gym now that I've moved.
Title: Re: Chris' training journal
Post by: vag on July 12, 2014, 06:18:54 am
Your vert pics are insane. It is a real shame your reach is only 7'6'' at 5'10''.
Who cares though, you are catching half-court oops now!  :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on July 12, 2014, 11:17:49 am
Thanks Vag! I will say this,  that oop was more of a perfect pass than anything else. He put it right where I could get it. :)

Sometimes I think about what it would be like to be taller or longer or whatever but they're short thoughts. Being short isn't an excuse, its motivation. I still think I can go higher and all being short will do is make it look better and hopefully motivate others! So what if I wasn't blessed to be 6'4" or something. I was blessed with good motivation and maybe a tad bit of genetics.  I'd rather focus on what I have than what I don't.  :)
Title: Re: Chris' training journal
Post by: ChrisM on July 12, 2014, 12:01:32 pm
Couple quick vids I took yesterday on my phone. 

http://www.youtube.com/watch?v=BgwPvGLdmU0

http://www.youtube.com/watch?v=ucBREL39qGU

Was actually pretty happy with these considering how dead my legs felt.
Title: Re: Chris' training journal
Post by: vag on July 12, 2014, 02:47:46 pm
Thanks Vag! I will say this,  that oop was more of a perfect pass than anything else. He put it right where I could get it. :)
Sometimes I think about what it would be like to be taller or longer or whatever but they're short thoughts. Being short isn't an excuse, its motivation. I still think I can go higher and all being short will do is make it look better and hopefully motivate others! So what if I wasn't blessed to be 6'4" or something. I was blessed with good motivation and maybe a tad bit of genetics.  I'd rather focus on what I have than what I don't.  :)

Totally agree. Height is given, vert improvement is earned. And i didn't even mean 6'4'' / 8'5'', just a 'regular' 6ish height and 8ish reach.
But yes, it is short thought material, maybe if you were taller you would have different levers, jumping or squatting or whatever would not be the same bla bla bla bla bla,  it is a pointless thought labyrinth. Fuck 'ifs', just keep up the awesome work.

Also, about the dunks, they look a little 'soft' most of the times? It looks like you just want to throw it in and quickly remove your hands from the area. Is there a no dunking / hanging policy so you are trying to take it easy? Because you have the height for much harder stuff.
Title: Re: Chris' training journal
Post by: ChrisM on July 12, 2014, 04:12:26 pm
True on the though labyrinth! Well put!

As for the soft dunks. There is technically a 'no dunking' policy but they let it slide for most of the guys that can actually do it. That said I try not to push it :) . Also,  when I attempt in game dunks I do usually try to dunk harder. I chalk it up to a few things; 1) Im much more aggressive in games, 2) I practice im usually just working on timing and such, 3) I occasionally get hung hard on the rim and if im trying to break the goal it really kills my forearm. Much pain. Other than that idk, its kinda funny because ive always been a semi powerful dunker for my size when messing around on short goals. Hell, I broke a TON when I was younger. Its gotta be psychological.  I shall keep this im mind next time! :)

I know I said I was taking today off but I got a text from some guys saying they were going to go hoop and I havent seen one guy in a minute so I went.  :) Played for an hour and a half. Not bad. Dinked around with a couple taller guys afterwards and got back to back two handed tomahawks off the dribble. Incredibly surprised.  I havent been able to do that since pre achilles! Very amped up to be able to do that on sub par feeling legs!!!!
Title: Re: Chris' training journal
Post by: ChrisM on July 14, 2014, 04:42:16 pm
Just signed up at a 24/7 gym so I can start lifting again (yea its been like a whole week lol). Im closer to a handful of courts (I only moved about 45mins away) but none are 24/7.
Title: Re: Chris' training journal
Post by: ChrisM on July 15, 2014, 09:17:42 pm
Went and played some full court as usual tonight.  Was feeling unusually bouncy and it showed. Threw down 3 straight dunks off 1 foot between games which is a huge accomplishment for me!! Had two chances at big dunks in games; first was on a 2 on 1 fast break and I was the trailer. I got it tossed off glass to me but my teammate slowed up to euro step before he saw me and it killed my momentum a little. Still got up and went to throw it down and best I can tell/feel I put too much on it (thanks Vag lol) I saw the ball going in and my hand was inside the rim but as I pulled my hand out I hit the ball and it popped out. :( the guys said I put it off the back of the rim and then it bounced off my hand so I guess I saw it right. It had to look pretty good because I heard two kids start to yell right before it came out. Oh well. Next one was in the half court and I slipped baseline and REALLY got up, like it even FELT like a good jump. Either way the oop came in waaaaaay low (around my chest) and someone tipped it as I was basically trying to windmill it.  Probably would have missed it anyway but it wouldve been nice to try! Not sure exactly how high I got but i was up near the rim enough that the 6'6" d2 player in my team had his jaw dropped all the way down the court. :)

Overall a pretty good night even though I missed both shots at an in game dunk.
Title: Re: Chris' training journal
Post by: ChrisM on July 18, 2014, 05:11:45 pm
Played some yesterday and this morning nothing crazy. Lifted chest/tri and some core work last night. Chest is sore from not lifting in 2 weeks lol!

While lifting I looked around this new gym, its small but has most of the needed equipment. I did notice they didnt have a ham curl machine but had a glute/ham machine. Any suggestions on a hamstring specific assistance exercise? Or will the glute/ham machine suffice?  I really liked the ham curl since it was so targeted.
Title: Re: Chris' training journal
Post by: ChrisM on July 20, 2014, 08:27:23 pm
I forgot to post my lifts from Friday! Ahhhhhh! Ok here goes:

Friday July 18 2014

Played 2 hours of pickup in the morning. Right hamstring got tight but no pain.

BW at 179-182lbs (new digital scale!)
Energy: pretty good!

Dynamic warmup+jumps

Deadlifts:
(Warmups) 135x8, 225x5, 295x1, 345x1. Surprised how easy I got these.
(Worksets) 295x5, 295x5, 295x5, 225x8. Grip strength is lacking, had to re grip a few times.

BSS:
140lbs: x8, x8 SL.

Seated calf raises:
125lbs: x12, x12, x12. I get a weird cramp every set around rep 9/10, top of the calf into the back of my knee. :/ will watch it.

Glute/Ham machine:
130lbs: x10, x10 SL. First time on this, wasnt sure about the weight but had a decent glute activation from these.

Ham curl:
Found the machine tucked away in the corner! Hah!
130lbs: x10, x10, x10.

Did a very light core circuit, nothing like normal but I'll ease back into it.

----------------------

Played 3 hours on Saturday and 4 today. Legs are complete jelly but I got a few dunks down cleanly so thats a good sign!
Title: Re: Chris' training journal
Post by: ChrisM on July 20, 2014, 09:24:31 pm
Oh and I FINALLY met the guy who everyone is saying jumps higher than me!!! He never comes off his home court so Ive never seen him before! (I live on the edge of two counties, this county has three small cities and his is the furthest away, maybe 45 mins). No lie, has has bounce!!! He's 5'8" with the same overall reach as me (7'6") and he gets up! We were both tired from playing but we had a small dunk session at the end and hes a cool dude. Were gna try to be fresher next week and hopefully get some footage!


Oh BTW, he's primarily a DL jumper so I asked his squat and he said he's maxxed around 340lbs. He weighs 145. :) thought that was relevant. 
Title: Re: Chris' training journal
Post by: LBSS on July 20, 2014, 09:45:37 pm
GHR is a great hamstring exercise. i like to mix it up with RDLs (alternating workouts) so you focus on both the knee-flexing and hip-extending aspects of the muscle.
Title: Re: Chris' training journal
Post by: Raptor on July 21, 2014, 01:06:10 am
How do people squat so much? I just can't understand it.

I have NEVER squatted high bar more than 140 kg in my life.
Title: Re: Chris' training journal
Post by: Mutumbo000 on July 21, 2014, 01:16:44 am
How do people squat so much? I just can't understand it.

I have NEVER squatted high bar more than 140 kg in my life.

Same. My best ever squat is 137.5kg....
I think we just suck at squatting!

I always assumed Chris had a reach of around 7'10 I didn't know it was only 7'6. Nice vert!
Title: Re: Chris' training journal
Post by: Raptor on July 21, 2014, 03:36:59 am
At least you bench press more than me.

The most I've ever bench pressed was 85 kg for 1 rep.
Title: Re: Chris' training journal
Post by: ChrisM on July 21, 2014, 06:37:42 am
Thanks LBSS, I'm definitely incorporating it into future PC workouts!

Yea, I have T-Rex arms :)
Title: Re: Chris' training journal
Post by: LBSS on July 21, 2014, 09:43:46 am
word. couple notes for when you try it: focus on maintaining rigid and neutral spine with glutes flexed. it'll be tempting to "cheat" by breaking at the waist, especially on the concentric portion, but resist. you'll probably have to assist yourself by pushing off the handles. cheating can still give you a great hamstring pump but you're robbing yourself of the "glute" part of "glute-ham raise."
Title: Re: Chris' training journal
Post by: ChrisM on July 21, 2014, 11:38:29 am
Ahhhhhh! We're talking of two different things :) I see I've mislabeled my exercise. Im talking about the donkey kick type machine. But, your dead on with the GHRs, I usually do a few on my core circuit. Breaking at the waist is definitely cheating.
Title: Re: Chris' training journal
Post by: ChrisM on July 21, 2014, 11:45:31 am
This machine is what I was talking about (albeit poorly lol)

(https://kristiemanning.files.wordpress.com/2014/07/1c6c0bedf9a3e98f3ea77c2dbd44.jpg)
Title: Re: Chris' training journal
Post by: aiir on July 22, 2014, 03:46:53 pm
Oh and I FINALLY met the guy who everyone is saying jumps higher than me!!! He never comes off his home court so Ive never seen him before! (I live on the edge of two counties, this county has three small cities and his is the furthest away, maybe 45 mins). No lie, has has bounce!!! He's 5'8" with the same overall reach as me (7'6") and he gets up! We were both tired from playing but we had a small dunk session at the end and hes a cool dude. Were gna try to be fresher next week and hopefully get some footage!


Oh BTW, he's primarily a DL jumper so I asked his squat and he said he's maxxed around 340lbs. He weighs 145. :) thought that was relevant.

Jesus, that's an insane squat. I'm the same height, 5lb heavier and I thought was decent at 285lb @ 150 but...
Title: Re: Chris' training journal
Post by: Raptor on July 24, 2014, 07:22:45 am
Have you ever jumped in Venomenons 4? I'm about to order them today since I can't really find good enough running shoes... but I'm afraid that they will suck for me yet again (and at a high price).

Nightfly jumped ~44 inches in Venomenons 3.
Title: Re: Chris' training journal
Post by: vag on July 24, 2014, 07:44:12 am
I read good things about the venomenons. They are not spectacular but they are way above average and excellent value for money.
Here are a few reviews:
http://weartesters.com/nike-zoom-venomenon-4-performance-review/
http://thegymratreview.com/2014/01/29/performance-review-nike-zoom-kobe-venomenon-4/
http://blog.blacklotus9.com/blog/2014/02/02/the-nike-zoom-kobe-venomenon-4-black-lotus-performance-reviews/

FWIW, the Venomenon 4 setup ( zoom at toes, phylon at heels ) is the same with Superfly.2, which everyone says is an amazing shoe ( for jumping and in general ). Chris here said he loved them too IIRC. I just received mine ( Superfly.2 P.O. ) earlier this week but i have not had the chance to jump in them yet so i can't report how it feels.
Title: Re: Chris' training journal
Post by: Raptor on July 24, 2014, 08:26:53 am
Yeah I've watched a bunch of reviews on youtube but they're usually the shitty "oh this looks cool here and this material is whatever and this and that" with nothing performance related other than if it slips or not and stuff like that (not how it bends, where etc).
Title: Re: Chris' training journal
Post by: ChrisM on July 24, 2014, 12:20:17 pm
I haven't had a chance Raptor. Their material use is similar to the Superfly2s which for me have a very natural feel on the court so thats a positive. However, the hardest thing with shoes is recommending them to others because everyones foot is different and everyone has different views on whats important in a shoe.

Vag, have you worn the SF2? Id be curious to see if there's any differences in feel/function vs the POs.
Title: Re: Chris' training journal
Post by: vag on July 24, 2014, 12:52:10 pm
Vag, have you worn the SF2? Id be curious to see if there's any differences in feel/function vs the POs.

No, i haven't. But from what i read the differences are tiny. The upper materials are supposed to be a little more 'soft' , so more comfy but less durable. Also the cushion,, although it is exactly the same setup it now requires a little break-in time, supposedly. But the general idea is that it is exactly the same shoe.
Title: Re: Chris' training journal
Post by: ChrisM on July 29, 2014, 12:51:07 am
Im sick. It sucks. Bahhh. Haven't lifted in a few days....just sleep and water.
Title: Re: Chris' training journal
Post by: Raptor on July 29, 2014, 03:58:41 am
Im sick. It sucks. Bahhh. Haven't lifted in a few days....just sleep and water.

Dat fasting!
Title: Re: Chris' training journal
Post by: ChrisM on July 29, 2014, 04:22:52 pm
True! Im down to 178 pretty consistently now lol! Going to give it a few more days and I'll be back at it.
Title: Re: Chris' training journal
Post by: ChrisM on July 31, 2014, 11:32:47 pm
Said F it and went and hooped some. Couple full court games not going real hard. Good warmup for ehat happened after the games lol! Mini dunk session with the college players! Had a 6'4" sophomore that goes off 1 or 2, has a mid-upper 30" vert (he measured 37" pre ACL tear freshman year and hes almost back 100% he says), a 6'2" up coming freshman in college with similar vert and then JD. JD is 6'4" and has a vertec tested 44" vert. He's insanely explosive just uncoordinated. He windmilled off 1 step tonight.   :motherofgod: Of course this got me pretty amped up :headbang: . Got a decently clean windmill off a lob (a first! ), a couple reverses including one off glass and tried a 360 off the dribble to no success lol! Got way up on a few oops though, felt great for being slightly achy/sore. Rest FTW!

I have noticed that I'm either too heavy to go SL right now or not conditioned well enough yet. I can get it well enough and occasionally a two hander off one but I get crazy shin splints the next day. :/
Title: Re: Chris' training journal
Post by: ChrisM on July 31, 2014, 11:34:25 pm
Oh and for those wondering, JD doesnt lift. Just pushups, core stuff and God given FREAKISH athleticism.  SMH.
Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2014, 02:49:58 pm
FUCK. First half of 2014 is officially in the books as 'Chris can't stsy healthy'. Lifted PC on Friday and all was great. Deadlifts felt really strong. Monday morning I played ball, longer than expected (4 hours lol) then took a few hours to rest and went to lift. Felt fine during warmups, squats were flying up, started some core work and....pulled a lower abdomen muscle. So now Im alternating ice and compression and have been advised to not do anything for a week or so. Yay. And I was just starting to really get back in a groove basketball and jumping wise. My plant speed was coming back and I was starting to get up quicker and more consistently.  Fuck fuck fuck.

Going to try and cut back a little on food and eat extra clean this week to try and maintain weight. Hopefully I can get this healed up quickly.
Title: Re: Chris' training journal
Post by: LBSS on August 06, 2014, 03:19:51 pm
cut carbs like lebron.

(http://sandrarose.com/images20/lebron-weght-loss-550x323.jpg)
Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2014, 03:56:17 pm
Lmfaoooo!!! That starvation diet. Man, he looks bad. I understand getting lean but damn, dude looks bulimic.
Title: Re: Chris' training journal
Post by: vag on August 06, 2014, 04:00:21 pm
Purpose was not to get lean ( he was a lean muscular beast already ), purpose was to get lighter to protect joints.
But yeah, looks so weird, it is going to take us some time to adapt to this new him.
I wonder what will happen to his SLRVJ, he was doing in-game head at rim and FT SLRVJ dunks being 250+, and SL jumping is much more dependent on weight than muscle ( his joints and levers are the same anyway ) so imagine now!!
Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2014, 06:06:12 pm
True, but he lost his runaway freight train-ness that stopped everyone from stepping in front of him. It will be interesting this year across the NBA!

If he can stay healthy at his new weight, he should be bouncy!
Title: Re: Chris' training journal
Post by: LoopieMclooperson on August 06, 2014, 08:13:44 pm
I played ball, longer than expected (4 hours lol) then took a few hours to rest and went to lift.

sucks on the lower ab muscle, heal up quick.

I am humbled by your beastly ability to play ball 4 hours, then rest up and lift like you do.

Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2014, 10:55:58 pm
Thanks man! I was surprised by how the squats went, I figured it'd be a small struggle. I do always take a moment before warmups and completely clear my mind, focus, and just get in the moment before I lift. I visualize achieving my goals for the day and repeat to myself how easy they'll be. I basically get completely behind the mindset that im 100% rested and ready. It's weird but the mind is a powerful thing and I swear it helps lol
Title: Re: Chris' training journal
Post by: Raptor on August 07, 2014, 04:47:32 am
True, but he lost his runaway freight train-ness that stopped everyone from stepping in front of him. It will be interesting this year across the NBA!

If he can stay healthy at his new weight, he should be bouncy!

Because he'll now be a 255 lbs beast instead of a 275 lbs beast
Title: Re: Chris' training journal
Post by: ChrisM on August 07, 2014, 12:44:55 pm
I don't know that he was ever 275. His camp has always said he's 250-260. I'd say now he's closer to 235 like he was claimed to be in high school.
Title: Re: Chris' training journal
Post by: Raptor on August 07, 2014, 02:01:02 pm
Right. If he's 260 I'm 7 feet tall.
Title: Re: Chris' training journal
Post by: ChrisM on August 07, 2014, 04:17:27 pm
Soooo....you're saying last season (2013-14) he weighed more than Dwight Howard? When DHoward is easily bigger and way more shredded? Or that LeBron himself is on record saying he weighed 260 last season in response to Jon Barry claiming he weighed over 270? That just doesn't make sense. Sure Lebron is 6'8-9" and in decent shape but cmon, he'd have to be noticeably chunky or fucking ripped and massive to weigh in much over 260!
Title: Re: Chris' training journal
Post by: Raptor on August 07, 2014, 04:58:48 pm
Let me just say this: don't believe the listings on NBA.com
Title: Re: Chris' training journal
Post by: ChrisM on August 12, 2014, 01:33:51 am
Dear God. I weighed 189.7 lbs today. Holy shit. Went and attempted to lift, ab muscle not fully healed. Core exercises flared it up but I managed some leg exercises that didnt require much core stability. Seated calf raises, some ham curls, handful of very light step ups. Im going to attempt to do a few exercises this week core wise and see what happens. Gotta cut this weight off.

Good news is I was still semi bouncy on my warmup jumps.
Title: Re: Chris' training journal
Post by: ChrisM on August 12, 2014, 07:53:07 pm
Decided I'm not going to sit around and get fat, lose my skills and be mad at myself when I come back for sucking ass. So, I went and shot around for an hour to get a sweat going and try to maintain my handle and jumper. Went half speed but wore full sweats over my shorts and cutoff. :) sweat achieved lol!

I'll probably do this and keep doing leg work that isn't core taxing until I feel like I can push it. Just sucks because I have a fucked up love for core work lol
Title: Re: Chris' training journal
Post by: ChrisM on August 13, 2014, 05:07:07 pm
Did light weight upper body stuff this morning. Skipping core work is hard, it does so much good!
Title: Re: Chris' training journal
Post by: ChrisM on August 15, 2014, 12:08:39 am
2 and a half hours of full court in an old ass gym with no ac=weight loss for sure! Last invite only hoops meet of the summer before the guys head back to school and it was a pretty good one! I played eh for my standards but the lower abdomen felt pretty good so thats a good sign, I was just off a little; rusty on the jumper and slow to react sometimes. Typical short layoff stuff. Felt good tho! Going to try some deadlifts tomorrow!
Title: Re: Chris' training journal
Post by: ChrisM on August 18, 2014, 11:40:00 pm
K, played it smart/easy and skipped Fridays weights and shot around instead in sweats. BW is down to 181-183lbs again pretty consistently (dipped to 178.7lbs after shooting friday, water weight) so I'm typing this in a stationary bike lol! Goal is low mid 170s by the first weekend in September,  so ive got a few weeks.

5 more mins on this damn bike and I can hit the weights! Will update later!
Title: Re: Chris' training journal
Post by: ChrisM on August 19, 2014, 02:43:59 am
Monday August 18 2014

BW: 181-183lbs
No soreness, good energy, excited to lift but wary of abs.

-Dynamic warmup+jumps (and extra stationary bike time!)

-Squats!
(Warmups) 135x5b, 225x3b, 295x1b (paused!), 345x1b (parallel eh). Don't know why I paused on the 295 but it took a lot out of my 345 lol!
(Workset) 295x5b, 295x5b, 295x5b, 295x5b, 225x8b. Added another set for volume. Quads are singing.

-Hypers
25lb: x10, x10, x10

Paused calf raises on leg press:
500lbs: x10, x10, x10. First two sets were explosive,  3rd set I fatigued. Bah.

Series of lunges and stepups with core work sprinkled in. Cut core work reps in half and used BW on all as opposed to weighted like usual. Abs felt fine, no unusual tightness or tweaks, good sign! Just finished a 30 min stretch and off to ice! Great workout!
Title: Re: Chris' training journal
Post by: ChrisM on August 21, 2014, 11:20:16 pm
Was supposed to go play tonight but got carried away with some stuff on one of the cars and got there 30 mins before the court closed.  :( So...quick 10-15 minute warmup/shoot around and felt pretty good so I had a 15 minute dunk sesh until they closed down. Surprisingly bouncy for weighting in at 181.3lbs today! Got a minute of footage at the end but missed a bunch of dunks trying to go 'too big' lol! Anyway, quick screenshot! This was off an off the glass lob iirc, got up pretty high for that type of lob/runup. REALLY wished I had an extra 30 mins to get fully loose and try a ME jump!

(http://i49.photobucket.com/albums/f296/Turbo_Topher/2014-08-21-21-05-23-1_zps2da965cf.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2014-08-21-21-05-23-1_zps2da965cf.png.html)

Going to go through the short vid and pull off any nice misses for you guys lol! I'll post them later, now, time to stretch!
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2014, 12:12:46 pm
http://www.youtube.com/watch?v=uuVIbHYyNro

Last dunk from yesterday, pretty happy to get this off such a short warmup! Normally I dont get it til later in the session.
Title: Re: Chris' training journal
Post by: LoopieMclooperson on August 22, 2014, 06:54:36 pm
Beastly man. always impressed with your vids.

You look pretty lean at 181, whats the scale say when you are performing at PR levels?
Title: Re: Chris' training journal
Post by: ChrisM on August 22, 2014, 07:19:35 pm
Good question... last January when I was getting PR level routinely I was low-mid 170s (I gain 3-4lbs throughout the day on average). Right now I wake up at 180-182 BUT I feel...stronger? Bouncier? My strength levels aren't near what they were then tho so my power:weight should be lower right now. Im assuming that means my movement efficiency has improved.

I'm really excited right now though.  Im going to continue this strength cycle til the end of September and try to cut 5lbs off at the same time. If that happens I *should* set some PRs in early October when I do a 2-3 week explosive block. :D
Title: Re: Chris' training journal
Post by: ChrisM on August 23, 2014, 05:12:17 pm
Friday August 22 2014

BW at 181-183lbs. Decent mental state, slightly tired (got to gym 1:30am lol)

-dynamic warmup/stationary bike+jumps (been spending 10-15 mins on the bike lately, trying to cut a little)

-deadlifts
(warmups) 135x5, 225x3, 295x1, 345x1. Forgot my belt, almost backed off the weight a little but said f it and went for it. Wasn't bad surprisingly, time to add weight!
(workset) 295x5, 295x5, 295x5, 225x8. Grip suffers on 295 sets by the 3rd/4th rep usually. :/

-paused seated calf raises
125lbs: x12, x12.

-ham curls
130lbs: x10, x10.

-BSS
120lbs: x8, x8 each leg.

Did some hurdle hops and BW core work as well, cut some volume out because it was so late (made me sad tho).
Title: Re: Chris' training journal
Post by: ChrisM on August 24, 2014, 02:51:31 am
Ughhh. Hour and a half skills session at 2am. Got the keys to a local school gym so I can train pretty much whenever now!!! Kick ass. Anyways, low back and hams were sore but I pushed through it and had a good workout. Even managed a handful of dunks at the end completely wore out! Stretch and ice!
Title: Re: Chris' training journal
Post by: seifullaah73 on August 24, 2014, 08:07:58 am
Got the keys to a local school gym so I can train pretty much whenever now!!! Kick ass.

Nice man!
 :goodjobbro:
Title: Re: Chris' training journal
Post by: ChrisM on August 24, 2014, 12:44:49 pm
Yup yup! I'm super excited!
Title: Re: Chris' training journal
Post by: LBSS on August 25, 2014, 12:11:16 pm
my envy knows no bounds. anytime access to a basketball court...does not exist anywhere near me.
Title: Re: Chris' training journal
Post by: ChrisM on August 25, 2014, 12:59:35 pm
Its not really 24/7 since school functions come first but its damn close! Hopefully my skills session stiff will improve dramatically with increased court time.


Title: Re: Chris' training journal
Post by: LBSS on August 25, 2014, 02:33:36 pm
yeah i mean i work during the day so school hours are irrelevant. but i would kill for accessible court access at 10-11 PM.
Title: Re: Chris' training journal
Post by: ChrisM on August 25, 2014, 03:05:18 pm
Yea, that's my plan basically. Its hard when all the local gyms close at 9, almost impossible if I have anything I need to do after work. Im a night owl anyway, starting at 10-11 is perfect!
Title: Re: Chris' training journal
Post by: ChrisM on August 26, 2014, 03:30:48 pm
9am Monday Aug 25 2014

BW: 182.8lbs
Down on energy a little, early for me lol!

-10 min on stationary+dynamic warmup+jumps

-squats!
(Warmup) b135x5, b225x3, b315x1, b365x1 (parallel, grrr).
(Worksets) b315x5, b315x5, b315x4, b225x8. Moved to 315s, bit of a struggle, didnt even attempt rep 5 on set 3. Something to work on!

-hypers
45lbs: x10, x10, x10

-paused calf raise on leg press
550lbs: x12, x12, x12. Last set was hard. ROM may not have been full from reps 9-12. :/

-step ups
120lbs: 3 sets of 10 per leg.

Added light weight back to my core routine, felt good! Nice session!
Title: Re: Chris' training journal
Post by: ChrisM on August 26, 2014, 11:09:10 pm
Went and played full court ball for 2 hours, fully expected to be slightly sore after yesterdays lifting but I wasn't, in fact, I felt very bouncy. Sure enough, halfway through the second game I cross a guy at the top of the key and the help side was a little late. I said screw it if they wanna block me im damn well going for the dunk! Boom. Two hander on dude. Felt freaking amazing!!! Everyone left with about 15 mins left so I did a mini jump session since I felt good. Got some vid I'll upload later after editing it down but for now....quick screen capture from it!

(http://i49.photobucket.com/albums/f296/Turbo_Topher/2014-08-26-21-13-04-1_zps6c0a9df8.png) (http://s49.photobucket.com/user/Turbo_Topher/media/2014-08-26-21-13-04-1_zps6c0a9df8.png.html)



Best part: I weighed myself right before I left the house to play, 181.5lbs! So cant wait to be solidly in the 170s!

Title: Re: Chris' training journal
Post by: LBSS on August 27, 2014, 12:01:51 am
 :o
Title: Re: Chris' training journal
Post by: aiir on August 27, 2014, 12:51:55 am
Jesus that's one hell of a jump man
Title: Re: Chris' training journal
Post by: Raptor on August 27, 2014, 01:49:42 am
He pulled out a Squat DR. on us :D

You should read what's written on the backboard.
Title: Re: Chris' training journal
Post by: ChrisM on August 27, 2014, 02:37:35 am
Thanks guys! Editing the vid down currently.

And no squat dr Raptor lol! They haven't yelled at me in awhile about the 'no dunking'...I'll probably get bitched at next time now :)
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2014, 12:12:46 am
Wed Aug 27 2014

Did back/bicep/core work. Woke up with a sore right shoulder, may have been how I slept but I'll be paying attention to it since its rotator cuff area.


And here's my professionally edited  :trollface: vid from Tuesday lol! Had a slight tweak on the 360 attempt landing, awkward, but feels ok.  :headbang:

http://www.youtube.com/watch?v=BzMI3hJPNKk
Title: Re: Chris' training journal
Post by: Coges on August 28, 2014, 01:03:54 am
Nice vid. You make jumping look so easy.
Title: Re: Chris' training journal
Post by: LBSS on August 28, 2014, 09:21:28 am
upvoted, but why are you wearing capris?
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2014, 12:13:25 pm
Thanks guys! I finally got some decent stuff on video.

LBSS, we've covered it before but I hate my knees fpr some stupid reason lol! I pretty much only wear Jordan brand stuff and all his shorts have a long inseam. :/ I guess 5'10 guys arent supposed to hoop bahahahaa! I have 2 pair with a 10" inseam that fall right at mid knee but the 12" ones are long. Ive just gotten used to it over the years I guess.
Title: Re: Chris' training journal
Post by: LBSS on August 28, 2014, 12:50:19 pm
Thanks guys! I finally got some decent stuff on video.

LBSS, we've covered it before but I hate my knees fpr some stupid reason lol! I pretty much only wear Jordan brand stuff and all his shorts have a long inseam. :/ I guess 5'10 guys arent supposed to hoop bahahahaa! I have 2 pair with a 10" inseam that fall right at mid knee but the 12" ones are long. Ive just gotten used to it over the years I guess.

oh right, my bad, we have covered this before. i forgot you were a 13-year-old.  :P
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2014, 01:07:55 pm
 :lololol:

 ;D

Age is just a number! Im just young at heart! ....and other various clichés lol! I actually don't even celebrate my bday really...I dont care what age I am as long as im progressing lol
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2014, 09:01:11 pm
2 hour skills session wrapped up. Gyms hot as fuck. No AC in here and it hit 94*f today. Much sweat achieved.

Shoulder is sore ish. No sharp pains just a dull ache. Really felt it when shooting from 23+ ft out. Will ice tonight for sure.

Took it easy on the dunks because of said shoulder but got a good 20 min session in after the workout. Tried some stuff off one leg, cant really control the ball and going for it with 2 hands feels weird off one foot, guess I need to jump higher off 1. Had no timing for lobs off 1 foot, way over ran the ball. :/

BW at 181.7lbs right before workout. Seems to want to stay right around there.
Title: Re: Chris' training journal
Post by: Raptor on August 29, 2014, 04:43:26 am
So hot. Much sweat. Wow!
Title: Re: Chris' training journal
Post by: ChrisM on September 01, 2014, 04:47:38 pm
Lol! True...its like a furnace in that gym. Good for cutting tho!

Had to skip Fridays lifting :( buddy called me up and said...hey, wanna go pick up a car in Florida?  So I tossed some clothes in a bag, and we drove ~800miles straight through, got there Saturday morning, loaded the car on a trailer, and drug that bitch back to the house getting in around 11pm Saturday night. No sleep was had lol! Shes in the garage now getting a thorough once over before we start building here up. Looking for mid 500s hp on pump gas, fun street car :D

I slept all day yesterday basically and I'll be back lifting tonight!
Title: Re: Chris' training journal
Post by: ChrisM on September 03, 2014, 01:32:22 am
Midnight Monday Sept 1 2014

BW at 181.2lbs pre workout
Good energy, ready to go since I missed Friday :/ shoulder is ehh, only a dull ache at weird angles.

-stationary bike+dynamic warmup+jumps

-squats
(Warmup) b135x5, b225x3, b315x1, b365x1 (just below parallel)
(Worksets) b315x5, b315x5, b315x5, b225x8. I'm getting just below parallel on the 315s I feel, not quite ATG. I think its mental as I can pause rep a single 315 ATG. Gta push through it. Really trying to explode past the stick point and all the way through.

-paused calf raises on leg press
550lbs: x12, x12.
315lbs: x20. Some guy wanted to leg press...so I just pumped out a 20 rep set, real good pump!

-hypers
45lbs: x10, x10, x10. Trying for 12 rep sets next.

-stepups:
120lbs: 3 sets of 10 per leg. Felt better, still hard on set 3 last reps.

Nice core circuit to finish. Overall a good workout.

------------------

Tuesday Sept 2 2014....this will be long lol

Hoops. Huge day for me. Huge. Quads are mildly sore when I arrived at the gym a little late.  Guys were already running full court so I couldn't do my usual warmup. There's a 9'6" goal off to the side tho and while I HATE shooting on it its fun to mess around on...I decide short goal dunks are an acceptable warmup today. Little bit of dribbling and about 15 mins of short goal dunks and Ive got a sweat broke, can feel soreness fading in quads. I shouldn't be getting up like I feel I am on sore quads, but I am. And I'm just messing around. I decide today might be quite fun. I finish loosening up with some light stretches as the game thats been going on ends. Fast forward a few minutes, Ive hit a deep 3 and a pullup j haven't taken anything to the rack yet but I feel 'ready', definitely fully warmed up. I get the ball on the wing and size up the D. No one in the lane and the opposite block defender has his back to the ball (smh), I give my guy a slow left to right cross and a quick step to the right. He plays good D and slides with me so I hit him with a hesitation dribble and fake the pull up. He bites, hard. I can see him raise up out of his stance and lean forward to go for the shot block/contest. One quick dribble and I blow by him and take off right at the block off 1. Before I can think I ram home a one hander and am jogging back down on D thinking WTF just happened? 

My first step felt ridiculously quicker than usual and I dunked off 1 easily...without thought. I didn't get a chance at anymore dunks during the games (I HAD a backdoor cut for a lob but my teammate didnt see me) but I'm totally ready to dunk after the games!

A long 6'4 kid and a 6'2 guy with some decent vert started dunking after the games so I decided to see whats up as usual. After a few easy dunks I decided to go for it, legs feel great now. Results... my first 360 off the dribble!!! Just missed a pump reverse off a lob and caught a tomahawk off glass that I felt touch my shoulder blades! Even got a few off 1 foot. By this time Im amped up and the other guys dunking and going on is just feeding the fire. After tossing a few lobs to guys I had one of them bounce the ball in front of the rim and I tried a BTL...not happening lol! I need to get the transfer down wayyyy quicker.  At this point weve been dunking for about a half hour and im starting to tire out so I gave it one last shot at something big (for me lol) and tried a 360 off a lob. Idk wtf happened but I exploded out of the plant, easily one of the quickest takeoffs I've had and it showed. I killed the 360 with both hands! The jump itself felt insane, quick, powerful, the triple extension just happened so smoothly. This is the type of jump Ive been trying to get too!

All said I am geeked for the next few weeks! I did NOT expect to be having any progress this late in a strength block of workouts, its very strange. I dont think im doing anything differently but I seem to be jumping great even when sore. Im hoping this translates over to the RFD/peaking cycle!!!!


Sorry for the long post but my mind is racing right now trying to figure this all out and at the same time...not really caring as ling as it continues!
Title: Re: Chris' training journal
Post by: ChrisM on September 03, 2014, 01:33:29 am
Holy crap....k if you read all that you get two internets from me!
Title: Re: Chris' training journal
Post by: vag on September 03, 2014, 06:09:59 am
TLDR version / ( plus how to get it in firefox method ):

Press Ctrl+F ( search for text )
Type 'dunk'
Press 'Higlight All'
Read around highlighted

...I decide short goal dunks .....  about 15 mins of short goal dunks.....

.... I dunked off 1 easily...

A long 6'4 kid and a 6'2 guy with some decent vert started dunking.....  After a few easy dunks...... my first 360 off the dribble!!! Just missed a pump reverse off a lob and caught a tomahawk off glass that I felt touch my shoulder blades! Even got a few off 1 foot......... I tried a BTL...not happening lol........ tried a 360 off a lob. Idk wtf happened but I exploded out of the plant, easily one of the quickest takeoffs I've had and it showed. I killed the 360 with both hands! The jump itself felt insane, quick, powerful, the triple extension just happened so smoothly.

:lololol:
Title: Re: Chris' training journal
Post by: ChrisM on September 03, 2014, 09:07:15 am
Lol thanks Vag, very succinct recap! :)

BTW, since you mentioned awhile back about how 'lightly' I was dunking I've made a conscious effort to not hold back as much and it seems to be working. I'm putting down more technical dunks with more frequency. Im chalking it up to letting go making the motions quicker. Thanks again!
Title: Re: Chris' training journal
Post by: vag on September 04, 2014, 05:39:56 am
^Yes, the difference in the last vid was obvious, i noticed, just didn't comment to avoid recycling the same conversation.
Improvements everywhere, keep it up!!! :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on September 05, 2014, 12:57:21 am
Went and played some full court tonight for a few hours at a different local gym. Didn't have many chances at any dunks in the games, teammates missed me on two oops. One even through a bounce pass...while I was pointing at the rim on the cut. I jumped right over the pass smh. I guess he didnt believe me. :( So I took a shot at one on a 2 on 1 fastbreak but the guy fouled me pretty good on the arm and I lost the handle and back ironed it. Would have been my best game dunk/poster ever, easily. Oh well. Messed around for a few minutes afterward trying to get the timing down on my lobs.

I usually lift Friday mornings but I may go play and lift tomorrow night, I realllllly want to get this lob 360 and Im always dead after deadlift day. We shall see.
Title: Re: Chris' training journal
Post by: ChrisM on September 16, 2014, 10:21:29 pm
(http://i49.photobucket.com/albums/f296/Turbo_Topher/20140916_221621_zps1591b0e3.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/20140916_221621_zps1591b0e3.jpg.html)

10:15pm and I get to walk into this.   :headbang:   Time to put some work in!!! I'll mass update later tonight.
Title: Re: Chris' training journal
Post by: Coges on September 16, 2014, 11:06:07 pm
 So jealous >:(
Title: Re: Chris' training journal
Post by: LBSS on September 17, 2014, 08:42:04 am
oh god i could kill you. that's so beautiful.
Title: Re: Chris' training journal
Post by: ChrisM on September 19, 2014, 02:06:07 pm
:) its very, very nice lol! That's a local elementary school gym. Ypu should see some of the high schools!

Been short on updates lately so I'll make a compressed version.

Lifted normally on monday, skipped both upper body sessions on tue/thur in favor of bball skill training on tues and wed nights. Went harder than I ever have for 2 hours each night, physically drained afterwards, no energy to dunk but tried for 15 mins after each workout woth subpar results. Rested Thursday.  Went and played for 2 hours this morning....was only supposed to be an hour and a half max, almost going to be late for work lol! Anyway....game was ON POINT today, laser focused, handle, jumper, everything. Crazy what dedicated skill work does!!!

Since I was/am running late for work I said I'll try 1 dunk before leaving.  Easy 2 hand tomahawk off the dribble. Too easy. So I said to hell with it...one more....

...and got my first pump reverse!!!!!!!! Off the dribble no less. :D The guys said the pump was to about stomach level but idc, I'm re-motivated to train harder!!!!!

And now...I'm gonna go be late to work lol
Title: Re: Chris' training journal
Post by: ChrisM on September 20, 2014, 04:24:05 pm
Blehhhh! It was bound to happen, shitty day lol! Spent all morning out in the heat with the kids and I believe it drained me not to mention my shoes got soaked and I developed a blister on the bottom of my left big toe. Add to that a 90+ degree gym and my SuperFly 2s popping the right zoom insole, and my left knee flaring up (I think its patellar tendinitis)..... I was completely devoid of motivation today.

All said I still took some video and I'll be damned if I didn't get super pissed at myself halfway through and had a handful of decent jumps lol! I'll post up the video later. Much stretch. Lots of ice.
Title: Re: Chris' training journal
Post by: ChrisM on September 21, 2014, 04:54:56 pm
Quick snippet from yesterday's footage....

http://www.youtube.com/watch?v=nX97LzCSumE

Still working on the rest. Its like 20+ mins of film, might get 4-5 out of it that's worth anything lol!

Also, debating trying the SuperFly3 or the 2 PO's as a replacement.  I REALLY like the SuperFly2s, one of the best shoes for ball ive ever had. Just sucked the zoom pocket busted so quickly. 
Title: Re: Chris' training journal
Post by: vag on September 22, 2014, 04:38:44 am
I've got the SF2 POs, i love them, most probably best bball shoe i've ever worn too, this and the first hyperdunk. Haven't read the SF3 reviews yet.
Consider the upcoming D Rose 5 boost too, i got boost running shoes ( which i wear at bb skill practice too ) and that foam is really out of this world.
Title: Re: Chris' training journal
Post by: ChrisM on September 22, 2014, 08:03:34 am
Yea, from what I can tell the POs just take a lil more time to break in? Either way I'll find out soon, I just said screw it and got 2 pairs of POs and another of the original SF2s that were on clearance. Should put me through the end of the year. :)
Title: Re: Chris' training journal
Post by: ChrisM on September 25, 2014, 08:46:08 pm
I broke my phone....and with it my video. :'(

So....I'll have to go film some more. :)
Title: Re: Chris' training journal
Post by: ChrisM on September 28, 2014, 07:26:49 pm
New phone....new video. Dicked around for a little today but had to take some breaks as my knee is flaring up again. It feels like tendinitis but instead it being across my kneecap on the patellar tendon its slightly higher, like where the quad and tendon would meet? Hmmm. I'm going to be careful with it and ice it frequently so we'll see. Either way, I'm not getting up like I usually do (or at least I dont feel like it) so I worked on some timing stuff today instead of ME stuff.

http://www.youtube.com/watch?v=K1eu2cfm8kc
Title: Re: Chris' training journal
Post by: ChrisM on October 01, 2014, 02:50:33 pm
Gahhhhhh.  Shitty start to my week. Had to skip Mondays lifting session because my daughter got sick and we spent all night in the ER. :'( Ended up being an upper respiratory infection so hoping she feels better soon! Did manage a 2 hour skill session last night but had to skip back/biceps work this morning when the lady got a call and we didn't have anyone to watch the mini monster. Oh well. Pressing forward.
Title: Re: Chris' training journal
Post by: ChrisM on October 02, 2014, 06:58:40 pm
Did an hour of drills last night and some 1v1 with a buddy. Nice workout overall. Calves seem sore this morning though,  probably should stretch them a tad more than I do.  Going to rest today amd stretch some. Still working on getting a few lbs off. :/
Title: Re: Chris' training journal
Post by: ChrisM on October 06, 2014, 02:45:50 pm
Monday October 6 2014

BW: 178lbs.
Energy: not great.  Was happy to be back lifting after not last week but no energy. Chalking it up to lifting way earlier than usual. Also may be getting sick.  Stomach is cramping bad.

Dynamic warmup+bike+jumps

Squats: b=bands, p=paused
(Warmup)bar x5(bp), 135x5 (bp), 225x3 (b), 315x1 (b), 365x1 (b)...was not a great squat. Got it up but it was ugly.
(Worksets) 315x3(b), 315x4 (b), 315x4 (b), 225x7 (b). Stopped sets when I felt less explosive.  Not sure why it felt so heavy. Could be time off/movement deficiency,  tired, etc. Idk. If it happens again next week I'll make some changes.

Hypers:
45lbs: x10, x10, x10.

Paused calf raise on leg press:
550lbs: x12, x12, x12. Felt good on these. Very happy.

Stepups:
120lbs: 3x10 each leg

Jump squat: (banded in squat rack)
135lbs: x5, x5, x5. These felt good as well. Debating adding weight or trying to jump higher. :/ anyone know a decent ratio for jump squat:squat?

Sprinkled in some core work like normal and even tho im dissatisfied with some of my lifts overall it was a decent workout under the circumstances. 

Title: Re: Chris' training journal
Post by: ChrisM on October 08, 2014, 12:09:15 pm
Woke up this morning.....DOMS!!!!! Lol! Quads are pretty sore/tight. So to loosen them up I went and shot around for an hour and did some jumping. Wasnt the greatest but it got some blood flowing and thats good. Vert was down noticeably,  low 40s at best but I figured that would happen. Not a bad way to start my morning tho!
Title: Re: Chris' training journal
Post by: vag on October 09, 2014, 04:30:23 am
Vert was down noticeably,  low 40s at best but I figured that would happen.

:motherofgod:  :ffffffuuuuuu:  :gtfo:

Just some honest envy, carry on!  :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on October 09, 2014, 11:55:36 am
As always! Gotta keep pushing. I'm trying to decide if the lost vert is because of the 'cut' I've been on to get back to the mid 170lb range. I've felt a little less energetic than usual lately. Then again it cpuld have been mental based as my body felt sore and I subconsciously compensated by not pushing as hard? Could be a combination.  I'm hoping to be in the mid 170s by early next week so I can reevaluate on fresh legs then.
Title: Re: Chris' training journal
Post by: ChrisM on October 20, 2014, 03:40:17 pm
Ughhh. Took a few rest days because the family got sick and I was just tired.  Started back up last Monday so I'll start updates there.

Monday October 13 2014
BW is 179 after breakfast/before lifting. Still.headed in the right direction.  Goal is 174-176 throughout the day. Good energy for 9am lifting ( a night person lol)

-bike+dynamic warmups+jumps

-squats:
(Warmups; banded) bar x5, 135x5, 225x3, 315x1, 365x1. Still not getting as deep as Id like in the 365. :/
(Worksets) 315x5, 315x5, 315x5.

-paused calf raises on leg press
550lbs: x12, x12, x12

-hypers
45lbs: x12, x12, x10. Moved the weight around, definitely targets the glutes better now. 

-jumpsquats (banded)
135lbs: x5, x5, x5

Added a few sets of lunges and stepups to core with core work as a finisher and 2 sets of 225x5 deadlifts to maintain some form. Good stuff. Quads were sore til Wed night lol!

-----------------

Tuesday: got a hour and a half skills session in after work. Legs were jelly but got some jumping in afterwards.

Wednesday: shot around in the morning for a little with a buddy, didnt plan on doing anything crazy but ended up playing some 2v2 and 3v3 games, not any real comp but it sure helped my quads recover IMO. Threw down a couple dunks for some kids, always feels nice cuz they get so excited. :)

---------------

Thursday: planned to rest and do back and biceps but....got a call about some guys playing about a half hour from the house so away I went lol! Got there and almost didnt get to play (inner city YMCA, I was one of 3 guys who weren't like the others...smh. such BS.) ANYWAY, me and my buddy kept trying to get in games and kept getting bumped to the side so we shot around on a side goal.for about 30-40 mins and played some half ass 1v1. Finally got fed up and was about to leave...when a few of the taller guys started trying to dunk on the main court. :) Now I know how to get in a game when that happens.... walked up, BSed with a guy for a minute then gave it the whole 'let me try one' routine. Boomed a cuffed one hander of a lob (I seriously thought i was gna lose it mid air lol) and hey, got to play for the next hour.  Funny how that works. Played alright, got a putback dunk on a fastbreak. Good games overall.

---------

Friday:

Night session lifting. BW at 179 pre workout.

-bike+dynamic warmups + jumps

-deadlifts:
(Warmup) 135x5, 225x3, 315x1, 365x1. Very surprised at how 'easy' the 365 was. Figured I would fail it but got it up with decent speed.
(Worksets) 315x5, 315x5, 315x4, 315x5. Added an extra set, need volume to grow. Forgot straps but managed alright. Failed rep 5 in 3rd set, just didnt feel right.  Idk, set 4 was ok. Shrug.

-BSS:
120lbs: x10, x10, x10.  (Each leg)

-paused seated calf raise:
125lbs: x12, x12, x12.  Too easy. Gna go 150 next week.

-ham curl:
140lbs: x12, x11, x12. Goood lawwwwd. Lol! Serious pump. Much effort.

-glute thrust:
70lbs: x10, x10, x10.  Some dude was squatting on the smith machine...had to use the biggest dumbbell available.  SMH.

Core work as usual.

---------

Sunday: shot around for about 2 hours, glutes and hams were sore, bounce was ehhhh. Have some short clips, will post later.

---------

Monday October 20th 2014 (9am)
Bw at 180....gah. weekend diet FAIL! Lol

-Bike + dynamic warmups + jumps

-squats (banded):
(Warmups) bar x5,  135x5, 225x3, 315 x1, 365x1. Little better.
(Workset) 315x5, 315x5, 315x5, 315x5.  This extra set makes spme massive quad pump lol! Sweet.


-paused calf raise on leg press:
550lbs : x12, x12, x12.  Getting easier, maybe 2 more weeks then add weight. 

-hypers:
45lbs : x12, x10, x10. 

-banded jump squats:
185x5, 185x5, 135x1. Was more fatigued thanni was hoping to be, backed off last set for safety.

Ended with the normal lunge/stepup/core circuit. Very good workout. :)

And that should get this caught up lol





Title: Re: Chris' training journal
Post by: ChrisM on October 22, 2014, 12:46:45 am
Late night skill work....2 hours of drills in the books. Got sloppy at the end IMO, shot started getting a little off but pushed through and got my reps in. 15 min dunk session afterwards, nothing spectacular at all (never is after 2 hours of drills lol) but I did try a few left handed dunks for fun. Made one but was getting closer each attempt. Something to work on :)
Title: Re: Chris' training journal
Post by: ChrisM on October 22, 2014, 02:00:10 pm
Shot for an hour this morning, jumped/dunked for 30 minutes afterwards.  All crap. Sinuses/head cold are robbing me of energy/motivation.  Probably going to rest tomorrow so I feel halfway decent for Friday.  Bleh.
Title: Re: Chris' training journal
Post by: MattA on October 22, 2014, 02:59:01 pm
What does it mean when you say "banded"?
Title: Re: Chris' training journal
Post by: ChrisM on October 22, 2014, 03:05:57 pm
A few clips from Sunday, although most of the session was crap I found these interesting.

http://www.youtube.com/watch?v=LZ9qjGSvLbU

I seem to be taking off from a half step further back lately. In older vids my R plant (RL style) foot was on the red volleyball line, now its noticeably behind it. IDK why this is happening or if its hurting or not. MAYBE im wasting some vertical power/height because I'm needing to jump further horizontally? Hmmm.

http://www.youtube.com/watch?v=sAVsS5zZWrU

A ME jump from near the end of the session. You can notice my look of disgust on the video because it FELT like a shit jump. Watching the vid tho I'm almost if not as high as I was a few weeks ago on jumps that felt good. Also my landing was solid,  I didnt collapse at all. Normally on a ME jump I'll collapse some on impact (another reason I thought this was crap). So, I think maybe Im stronger now and im able to take the impact better as well as muscle through the takeoff without feeling the 'spring' I normally feel on a good jump. Im hoping this translates to an inch or two in gains when I do my RFD block!

And lastly....

http://www.youtube.com/watch?v=L4zdBEEGooo

A miss. :) Happens but I made up for it with some half ass jump shot lol!
Title: Re: Chris' training journal
Post by: ChrisM on October 22, 2014, 03:10:01 pm
What does it mean when you say "banded"?

Resistance bands. Similar concept to chains hung off the bar. Less weight in the hole but gets heavier up top forcing you to finish a rep rather than let momentum take over for you. My bands are about 60lbs of resistance each at the top of the lift, maybe 10-20 in the hole. So total extra at top ROM is ~120lbs.
Title: Re: Chris' training journal
Post by: MattA on October 22, 2014, 04:56:11 pm
Cool, do you mind linking the bands you use?
Title: Re: Chris' training journal
Post by: ChrisM on October 22, 2014, 05:10:18 pm
http://www.flexcart.com/members/elitefts/default.asp?cid=495

There are a variety on there, you'll need the 41" length iirc. They have a chart that matches colors to resistance as well.
Title: Re: Chris' training journal
Post by: LBSS on October 23, 2014, 11:17:59 am
interesting self-lob technique on the two-hander there.
Title: Re: Chris' training journal
Post by: ChrisM on October 23, 2014, 02:20:16 pm
Yea I saw someone do it on a youtube vid and figured id try it. Pro: much easier than a normal 'toss lob'. Con: you dont jump as high. (Well I dont because im not carrying as much speed as I do in a toss lob imo)
Title: Re: Chris' training journal
Post by: ChrisM on October 26, 2014, 10:07:48 pm
Friday October 24 2014

BW at 179-181 lbs. Slowly trending back toward the 175 I want to be at. Energy was very bleh (1230am start time smh).

-bike + dynamic warmups + jumps

-deadlifts
(Warmups) 135x5, 225x3, 315x1, 365x1.
(Worksets) 315x5, 315x5, 315x5, 315x5. I REALLY need to got get some straps, grip is majorly holding me back. Multiple resets throughout the sets. But, I did get the lifts easier than expected for how late it was.

-seated calf raise:
150lbs: x12, x12, x12. 

-BSS:
120lbs: x10, x10, x10.  (Per leg)

-Ham curl:
140lbs ): x11, x12, x10. Bleh.

Tossed in a few lightweight glute thrusts, couple dumbbell SL box squats and some core work to finish. Normally this would qualify as a sub par session but given the late hour...its decent.

--------

Sunday October 26 2014

Weight at 178 in the morning. Planned to shoot some hoops and get loose but ended up playing some games with some local high school players. Played alright,  just missed a poster.on a 6'4" kid on the baseline :( . Dunked around afterwards for a little and crushed a reverse off a self bounce lob. Awesome :)
Title: Re: Chris' training journal
Post by: ChrisM on October 27, 2014, 02:39:44 pm
Monday October 27 2014 (9am)

BW at 178 this morning, 179 post breakfast/pre workout.
Energy was good, clean breakfast definitely helped there.

-bike+dynamic warmups+jumps

-squats! (Banded as usual)
(Warmups) bar x 5, 135x5, 225x3,  295x1, 345x1.
(Worksets) 295x5, 295x5, 295x5, 295x5. Decided to make a change. Ive been pissed at my lack of depth and progress lately so I reset down 20lbs and made sure everything was ATG not to parallel.  Will try to build back up. These were nice and explosive though :)

-stepups:
120lbs: x10, x10, x10. (Per leg so 30 reps on each side)

-calf raise on leg press:
550lbs: x12, x12, x12.  Ok....so these were way easier than last week. I actually looked to see if I had the right weight loaded lol! If they are this easy next session I'll add weight. Side note: calves do look shredded today. Cool.

-hypers :
45lbs : x12, x12, x12.  Iso hold at the top kills glutes.

-banded jump 1/4 squat:
135lbs: x5, x5, x5.  Listened to KF, backed off and fpcused on explosion and power.  Good sets.

Light lunges, core work to finish. Very good session.
Title: Re: Chris' training journal
Post by: ChrisM on November 01, 2014, 06:41:14 pm
Having a horrible week and have skipped workouts over and over. Just getting ran over.  So I said F it and went to hoop. Went with a buddy who is in from school (hes a junior, just transferred to a D1 school in NC from JUCO, just landed the starting pg spot!) And shot around while he did some plyos and then we dunked. Well, I coached him a little and threw lobs lol! He's 6'1 and so damn close to getting it consistent.  Anyways...I rammed a few for motivation when he seemed to get tired. Got a big mill but no one was recording it. Did get this short clip in between hos attempts...

http://www.youtube.com/watch?v=KTC8JoXKCYA

Felt awesome and fresh having done nothing since Tuesday when I did some skill work lol
Title: Re: Chris' training journal
Post by: ChrisM on November 01, 2014, 06:50:18 pm
Also...not on vid but...got a ehh 360, a lob off the side of the backboard and back ironed an oop from the 3rd hash. Ive never tried jumping far so it surprised the hell out of me...and scared me lol! I was leaning and it felt like I was falling in the air. But, it gives me some fun stuff to work on. :)

Didnt put in original post because it doesnt count...not on vid lol
Title: Re: Chris' training journal
Post by: ChrisM on November 03, 2014, 03:11:26 pm
Played some Sunday. Full court for 3 hours with some good players (local college guys and some buddies in on fall break plus some good hs kids, great runs). Played ok by my standards,  tried to be more of a facilitator considering the talent/skill around me and ended up with some damn nice assists if I say so myself lol! Had one game where we just weren't hitting as a squad so I had to ratchet it up a notch and dropped a 3, pull up j, fastbreak layup and another 3 in succession.  Last 3 came after I put a guy on the ground with a crossover> hesitation> stepback move. Completely hyped my team and we came back and won that game. :)

Skipped this mornings squat workout to try and figure some stuff out. Will definitely squat tonight. Too much going on so im trying to keep active so I dont slip into depression. Thinking is very bad right now.   
Title: Re: Chris' training journal
Post by: ChrisM on November 10, 2014, 09:06:44 pm
Sigh. I played again Sunday. All I did last week. Well...correction...I drove around Sunday night and wound up at a bar. First alcoholic beverages I've had in over 3 years. Needless to say I feel like shit today which is basically how I've felt for the past 2 weeks. I just want to hold my daughter but my ex is a class A bitch. Hopefully the lawyers can make something happen soon. I need to go lift,  I need to go release this pent up aggression. Maybe I will. Idk.

Good news is depression lowers bodyweight. I was at 176 Thursday but I look like shit composition wise.
Title: Re: Chris' training journal
Post by: Coges on November 11, 2014, 12:56:07 am
Mate that's fucked up. Hopefully gets sorted out for you as soon as possible.
Title: Re: Chris' training journal
Post by: LBSS on November 11, 2014, 07:25:07 am
Mate that's fucked up. Hopefully gets sorted out for you as soon as possible.

+1
Title: Re: Chris' training journal
Post by: Mutumbo000 on November 11, 2014, 08:10:39 am
Stay strong bro.
Title: Re: Chris' training journal
Post by: ChrisM on November 11, 2014, 10:49:12 am
Edit: fuck. I wrote out the edit...didnt save. Cliff notes...check last monday squat workout. Failed 345 once and re tried,  got it. Bodyweight was shitty, energy was worse, just frustration.  Not good for focusing on weights. Got a good quad pump tho somehow and made me smile a little. Warmup jumps were surprising,  very bouncy. Must be loss of bw. Was getting ~30-31" of a~18" depth jump.



Annnnd it deleted original post lol! Oh well. It was a depressing post.
Title: Re: Chris' training journal
Post by: seifullaah73 on November 11, 2014, 05:52:42 pm
Mate that's fucked up. Hopefully gets sorted out for you as soon as possible.

same here, I hope everything works out.
Title: Re: Chris' training journal
Post by: Mutumbo000 on November 12, 2014, 06:08:33 am
Thanks guys. Im trying to keep my head up its just every day is so much harder than the last. I did go lift last night, didnt want to but I made myself. I'll update this post later with the workout.

That's good man.
It's hard to stay positive but the best thing you can do is be around friends and keep yourself occupied with basketball, gym, and work etc. otherwise you'll dwell on shit and become even more depressed.
Women can be ruthless. My ex took my car, my tv, furniture, and pretty much everything in that house was mine. That's just material shit luckily I don't have kids but if they got taken away from me I'd be frustrated as well and would be doing anything I can to get them back.

I don't know what it's like in the US but in Aus the court system is bullshit. Takes years and years to get outcomes and usually favors women but hopefully in your case you get a quicker outcome and a favorable one at that.

Peace



Title: Re: Chris' training journal
Post by: maxent on November 12, 2014, 06:36:50 am
Sorry to hear that chrisM. Wishing you well from here also. /entropy
Title: Re: Chris' training journal
Post by: ChrisM on November 12, 2014, 09:15:43 pm
Thanks for the thoughts and support guys, means a lot. Sadly my bw is down to 174 now. Not how I envisioned getting here. I have to force myself to eat some not just pick at shit. Gna make it through this and somehow I'll be better for it.
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2014, 09:05:59 pm
173 today. Went and played and was lights out. Couldnt miss at all. Moves were crisp. Handle was tight. Had 3 different guys "broke", so bad he was 6 foot away and facing the basket while I was shooting the triple. Gah. Wish I could play like this all the time!!!

Had two dunks.  First was weak...backdoor easy one hander. 2nd was much better. Clean baseline two hander.

Bad thing is I landed on someones foot next game. Pretty sure its a mild sprain. Was able to play on it but its sore sore sore now that im cooled down. Ice for sure.

Good news, I know some of you all have said I make jumping look 'easy' well at 173 it FEELS easy. So quick off the floor today. :)
Title: Re: Chris' training journal
Post by: ChrisM on November 14, 2014, 10:06:33 pm
Today was fun. Had to go to the doctor for a routine checkup and I guess the combination of my nerves, not eating and my absolute fear of needles came to a perfect head....passed the hell out while having blood drawn. Super weird feeling. 

Got bored/lonely at the house so I said to hell with it and wrapped my ankle and went to just shoot around....wrong. gym was packed. Ended up playing 3 games and played very well again. Once warm the ankle feels fine, cuts, jumping, accel/decel all feel good. Still sore once im cooled off and put just the right amount of pressure in the wrong direction tho. So more ice. Just figured id update. Don't think its too bad since I could move and play on it.
Title: Re: Chris' training journal
Post by: vag on November 15, 2014, 07:54:24 am
Don't push it, I know the temptation to play even when you barely can is high but it is imperative to stay conservative.
Heal it well, the risk of re-injury for a couple of pickup games is just not worth it.
Title: Re: Chris' training journal
Post by: ChrisM on November 15, 2014, 10:15:46 am
Yea somewhere in my head I know that. I just get sucked in when there's a game being played. Sigh. Doesn't help that I dont want to sit around the house lol! Ive been icing it 2x daily and doing some stretches through out the day and it seems to be responding decently.  Definitely feels better this morning.  Im hoping by next weekend to be near 100% if not all the way recovered.
Title: Re: Chris' training journal
Post by: ChrisM on November 18, 2014, 08:47:28 pm
Didnt get to lift or play yesterday due to life stuff. Good news tho...im sitting here watching tv with my princess!!!! So thankful!

Played today to check the ankle/foot. Feels fine. BW is up to 176-178ish. Gta watch the food intake. But...game was good today. Jumper was money. And was really flying it felt like. Easy dunks between games even off a 'hop' instead of a max jump. Soo damn close to a pump reverse off the dribble. I can taste it. Windmills off dribble are becoming more frequent but still rare. Had a MONSTER facial in one game. Ended the game for about 10 mins lol! Loose ball scramble and I came up with it at the top of the key, defender just off the block was about 6'1 and id seen him trying to dunk before so I knew I had to get up. Two dribbles and got UP. Big one hander and the foul as he tried to push me away from the rim with his off hand, other hand only got up to about my elbow. No chance. Kinda surprised I controlled it as hard as I dunked it. :D
Title: Re: Chris' training journal
Post by: vag on November 19, 2014, 06:08:58 am
Had a MONSTER facial in one game. Ended the game for about 10 mins lol! Loose ball scramble and I came up with it at the top of the key, defender just off the block was about 6'1 and id seen him trying to dunk before so I knew I had to get up. Two dribbles and got UP. Big one hander and the foul as he tried to push me away from the rim with his off hand, other hand only got up to about my elbow. No chance. Kinda surprised I controlled it as hard as I dunked it. :D

Strong candidate for greatest moment in the adarq.org logs!!!
Title: Re: Chris' training journal
Post by: ChrisM on November 19, 2014, 11:01:36 am
No lie. Id rate it over any other dunk ive ever had. Windmills, reverses, the one 360 I got real clean...all of them. Just because it was in game and I dunked it hard. I was stunned for a second lol! Every time I try to dunk that hard I back iron it or something. Guess the game adrenaline added some inches lol!

Had a mini 45 minute dunk session this morning.  Gym had no heat...left sweats and hoodie on and still barely broke a sweat. :/ destroyed my right middle finger on the rim with about 10 mins left so I tried a bunch of simple left handed dunks. Ended up getting a couple cleanly. :)
Title: Re: Chris' training journal
Post by: aiir on November 22, 2014, 01:33:17 am
Keep ballin' out man!  :ibjumping:
Title: Re: Chris' training journal
Post by: ChrisM on November 23, 2014, 06:44:30 pm
Thanks!!! I'm gonma try!

Went and hooped for 4 hours today. Got in a rec league that starts tomorrow lol! I'll keep you guys updated on how it goes. Played against some local juco college players....killed it. Played a very complete game today. Shot was good, pullup and 3 ball. Was getting to the rim easy because the handle was on point and made good decisions at the rim in regards to score vs drop off dimes. Played pretty well on D too. Had two big helpside blocks and affected a few more. 

Finished off with 30 mins of dead leg dunks lol! Somwhow still hit a 360 so I decided to film on the phone but couldn't get it again. :( Got rim stuffed on a huge pump reverse (imo lol). I was getting it over the rim last week so I think my legs were just going.  :/ anyways I'll toss up the vids in a little. :)

Ohh. All at 178lbs BW too. :)
Title: Re: Chris' training journal
Post by: ChrisM on November 24, 2014, 02:54:12 pm
I gotta learn to turn the phone on before I wear myself out.  Really thinking of asking for a cheap vid cam for Christmas.  GoPro sounds nice.

Anyway heres some vids from Sunday. These are all.from the last 15 minutes of the day. I could feel my legs coming and going but hey, gotta push through.

Two hander, working on the self bounce/lob. Works pretty well IMO.
http://www.youtube.com/watch?v=p1NyD_Npr8c


Ummm....I tried some SL stuff. This is a hilarious SL attempt of my R leg, so...opposite my normal SL junk. Lefty attempts FTW!
http://www.youtube.com/watch?v=fpBpMOz1ops

Another miss. Trying to extend where I can take off from.
http://www.youtube.com/watch?v=LUvjBus82_U

Pump reverse fail!!! After watching the vid two things stand out... 1. If I dont pump all the way to my knees I might get it. Notnan option tho. Go big or stop lol! And 2. Im definitely over thinking the dunk. Im worried about timing it and not jumping as high as I can/should.
http://www.youtube.com/watch?v=SSLRsy1Irtw

Said hell.with it....regular reverse.
http://www.youtube.com/watch?v=lZVB5XwOrM4

Annnnnd last jump before I collapsed over on the bench. Definitely shocked I got up like this after 4 hours. Makes me want to do a day of only jumps/dunks soon. No playing. All energy and focus on jumping.
http://www.youtube.com/watch?v=-mRtGyrEq4Q

Well thats it, enjoy and feedback as usual is welcome!
Title: Re: Chris' training journal
Post by: ChrisM on November 24, 2014, 09:31:59 pm
We won our first game. Blowout. Teams going to be strong this year,  good mix of players so we've got flexibility on offense and good size for rebounding. Guard play is good as well, even without me. So we should put up some good numbers. I ended with 12 points, 7 rebounds,  3 assists and a pretty emphatic block along with 2 very sick up and under reverse layups. In 16 minutes. Sat the entire second half because we were up 20. Got in a dunk off after the game with 2 other guys (6'4" lanky guy from my team and a 6'6" guy from another team) and got hyped up pretty good. Was flying! Between the crowd and them pushing me I was crushing stuff. Killed a windmill, had a huge reverse off glass and backironed a 2 handed 360 which surprised the hell out of me! Even tried catching an oop from the 3rd hash mark but the oop wasnt great and I back ironed it....left handed. Havent got up like that in maybe ever!!

Anyway thats my update. :) super stoked for next Mondays game! Gotta lay off the turkey Thursday tho!
Title: Re: Chris' training journal
Post by: LBSS on November 25, 2014, 07:33:38 am
Gotta lay off the turkey Thursday tho!

no. do not lay off the turkey. embrace the turkey.
Title: Re: Chris' training journal
Post by: ChrisM on November 25, 2014, 10:05:30 am
Lulz I probably will....and the desserts :(
Title: Re: Chris' training journal
Post by: ChrisM on December 03, 2014, 02:25:08 am
Only gained a few pounds over Thanksgiving!  Lol! Shot a little on Sunday to try and get back in a rhythm, not anything really just an hour of jumpers and working on some moves/footwork.

We won our 2nd game Monday, barely. SMH.  Our second unit seemed to not want to rebound or defend and blew a 16 point lead with 7 mins to go down to 4 with 2:30 left before hitting a couple 3s to put it away. Ended up winning by 11 by my god it was stressful! I was damn close to putting myself and one of our bigs back in but really wanted our guys to grind it out and find a way to win, which they did. Proud of them but if we defend or rebound like that against a decent team we're screwed. :/ I played ok but my jumper just isn't falling like normal. Had 17 points in 21 minutes but was only 2-5 from 3 and missed 2 pullups that rimmed out. Its right there tho so I'll just keep pushing along and it'll come. Had some pretty assists on dump passes when I attacked the rim so that was nice. Our starting bigs played very well, good position and finished well at the rim.

Dunked around with the bigs after the game as usual and I am SO damn close to a windmill off glass when I get hyped up watching  other guys dunk lol! Got hung on the front/top of the rim on one attempt. :( I think if I took off maybe 3-4" closer I would have got it lol! Oh well, weve got a double header Thursday so I'll try again!

Since I havent been pleased with my jumper I went and put in an hour and a half of shooting drills tonight after work, we'll see if it pays off.
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2014, 12:02:03 am
Won both!!!!! First game the other team was just out matched,  108-55 final score. Not a ton of highlights, our big had a nice dunk on a pick and roll situation, I put some kid on skates and into another zip code with a crossover on a iso (probably one of my better moments , I lost him so bad my brain got jumbled wondering where he went and I about missed the pass to a wide open backdoor lol) and one of our subs went OFF from 3, I counted 9 at one point. So good tune up for the second game :)

Second game we were supposed to lose...according to everyone but us. Our two bigs are 6'4 and ones good the other is ddecent. They had a 6'8" 250lb, 2 years removed from playing D1 ball in the SEC, guy and a bunch of shooters. Guess I got warmed up because I dropped 37 in 29 minutes. :) And had 16 rebounds,  a few steals and one block on the 6'8 guy where I smashed his layup off the glass from the weakside. Got our guys super pumped and put the crowd behind us squarely. :) Only downside was we lost our starting big when play got chippy, he got hit hard and looks to have re broke a bone in his hand. :( not good at all. Was pretty physical down the stretch but insanely fun because they started talking trash which just makes me zone in and go for the kill. Final was 88-81 and was the most fun ive had in a very long time on the court. Felt like a 'real' game,  chippy,  physical, trash talking and some damn good ball from both teams.

And thats my recap for tonight, legs were pretty dead after game #2 so only tried a few simple dunks, only had two shots at in game dunks, in rhe first game I went after a layup that I thought was coming out and it somehow bounced in (even my teammate thought he missed it lol) and in game two I blew by a guy and was going to attempt to dunk in the big guy, he was on the opposite block, not sure if he was gna go up but I had already decided to say f it and try lol but, I got grabbed from behind,  guy tried to take my arm off :/  oh well. Hopefully next game!
Title: Re: Chris' training journal
Post by: MattA on December 05, 2014, 12:34:15 am
Sick bro. 37 and 16 is no joke. Any chance for some game footage in the future?
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2014, 12:49:17 am
Im hoping for a gopro for Christmas lol! So if that happens yessir!!! If not I'll have to get one, I start a new job in a week and a half so I'll have some more money coming in. Still not comfortable making 'big' purchases since I left my ex, what with child support and court costs and everything unknown. :/ bah!

The rebounds shocked me, ive always been known as a scorer but I made a conscious effort to attack the glass since we were at a pretty big height disadvantage. All credit goes to my two bigs for putting a body on their big. It freed up a lot of jump balls off the misses for me, just had to out jump their guards :)
Title: Re: Chris' training journal
Post by: ChrisM on December 12, 2014, 02:01:02 am
We keep winning :) were 6-0 right now after tonights game. Im having so much fun right now because for once, I dont HAVE to go drop 40+ for my team to win, so I can just PLAY. Its freaking awesome having a well rounded team :)

Anyways I got a ehhh dunk tonight in the game,  grabbed an offensive board and just went for it off no step. Figured with us up 20 I'd take a crack at it. Rattled in but off a SVJ,  im gna take it! Got called for goal tending too when I took the ball 'off the rim' will it was still above the cylinder. Kinda smiled at that call since I'm 5'10 lol!

On a related note I know I havent lifted in 4 weeks and Im HOPING things settle down now that ive got both jobs semi situated as well as daycare for my daughter.  Probably wont lift heavy or high volume during league play, just maintenance mostly. Looking for a week we play weaker teams as I know I'll be sore. 
Title: Re: Chris' training journal
Post by: maxent on December 12, 2014, 10:53:57 am
So before our last game a team mate asked me to pump up his ball and as I was doing so, I missed a crazy put back dunk off a free-throw miss. I was livid. And i imagine that's the kind of thing you get up to in games. Ive never felt so inspired/impressed at having (almost) witnessed something on teh court before. There is something special about dunking in a game. One day i'll experience it too!
Title: Re: Chris' training journal
Post by: ChrisM on December 12, 2014, 02:41:42 pm
Oh definitely!!!!! I get hyped just watching 3 or 4 guys dunking around (usually when I put on my best 'show' lol) but in game dunks are in a different stratosphere. Its kinda sad tho, im so used to playing with 'good' players (college guys, semi pro guys, just straight up ballers) that a 'normal' in game dunk is now an 'ehh' moment. I mean these guys are all 6'4 or taller so it happens pretty often but if someone catches a big oop or a poster or a short guy turns one over....im bouncing around the gym like a child lol
Title: Re: Chris' training journal
Post by: Raptor on December 12, 2014, 04:16:40 pm
Dunking in a game doesn't compare in any way with dunking in a dunk contest or whatever. No comparison. I would take a powerful in-game dunk over a dunk contest dunk any day because it's unplanned, you don't know it's going to happen, it's athletic and it's awe-inspiring.
Title: Re: Chris' training journal
Post by: ChrisM on December 16, 2014, 10:27:16 am
7-0 now! Looking at the schedule we have one challenging game left and we may go undefeated! Last nights game was extremely physical, they were better served playing football. :/ Really wish we would shoot foul shots in some of these leagues, I would have had about 20 at the charity stripe. SMH. Busted my nose and lip on separate plays when their big (6'4/320lb o lineman lol) clotheslined me. Didnt hurt me just pissed me off more and made me play better. Missed a huge putback attempt in the first half, couldn't control the ball. Did get a nice lob to my big on a pick and roll but he laid it up. :( Finally got a chance to extract some revenge for the multitude of fouls with a minute left, went left and blew by a guy and was gna try a dunk from about the left block...I see their big coming over and im thinking hes going to try and jump with me so I get ready for contact and take off. Dude runs UNDER me and basically HOLDS me away from the rim! Ended up with a layup version of that Kobe on Dwight poster (dwights rookie year) and he ended up on his ass lol! I was lacking maybe 6" of reach ti get.the dunk :( looked more like a Blake Griffin 'throw the ball through the hoop' lol! Either way it felt damn good :)
Title: Re: Chris' training journal
Post by: Dreyth on December 16, 2014, 11:56:28 am
Saw your dunk vids. Damn you get pretty high!

What are your current lifting and jumping stats? What were your all time bests?
Title: Re: Chris' training journal
Post by: ChrisM on December 16, 2014, 12:45:35 pm
Thanks man!!

Currently, lifting wise I have no clue. I haven't lifted in 4-5 weeks at all and haven't lifted consistently in probably 2 months. :(  I imagine I can still get 365 atg at 175lbs BW within a few sessions (where I was a short time ago). As for PRs, 405 to parallel at upper 180s bw was the PR but then I reset and made a focus on cutting weight and ATG squats. Deadlifts are my weakness IMO and my PR on them is 385 iirc. After this rec league I plan on pushing for 405 on both lifts and stay 170s bw. We will see what happens.

As for jumping, highest recorded PR was last January right before my achilles injury at 46" RVJ. SVJ was 35-36". Currently I think im around those numbers going off the vids and how it 'feels' when im jumping/what dunks I can do right now. SVJ may be down a couple inches but the RVJ is right there IMO. Id venture to say I can get 43-44 almost daily and if im hyped up and 'light/springy' that day I think 45-46 is achievable right now.

Sorry for the long post, switching up the training style skews PRs for lifting imo.
Title: Re: Chris' training journal
Post by: Dreyth on December 16, 2014, 02:30:46 pm
46" running VJ?! what was ur squat and bodyweight then? what depth did u squat to then?

just from your vids i could see that you were extremely reactive. i'm around your relative strength levels but not jumping nearly as high (though i havent practiced my jumps in months and months).

did you do any depth jumps and depth drops at around that time?
Title: Re: Chris' training journal
Post by: ChrisM on December 16, 2014, 02:48:58 pm
Just went and looked :) In January/early Feb I was in a 'peaking' phase and was at 175ish lbs BW. Full squat was at 365 (+ 120lb of bands but 365 in the hole). Was managing 500+ on supra max quarter squats for reps (which I said then is a better indicator for me personally on my RVJ). Deads were lagging a bit behind then, 345-365 max (but this may have been grip limited :/ hmmm). So knowing that it seems as if im about the same now actually :( but the numbers make sense.

As for depth jumps/drops. Absolutely!  I usually do a couple sets of depth jumps in my warmups for leg days to keep my reactivity up. Haven't lately but im jumping a lot more since im 'in season' so my guess is its evening out. 
Title: Re: Chris' training journal
Post by: Dreyth on December 16, 2014, 03:05:01 pm
+120lbs of resistance at the top makes a huge difference man... wonder what your atg max would have been band-free
Title: Re: Chris' training journal
Post by: ChrisM on December 16, 2014, 04:28:28 pm
No clue lol! I didn't think it would really matter because for.me.i always fail at the bottom, once its moving up im good. I'll have to try some band free!
Title: Re: Chris' training journal
Post by: ChrisM on December 22, 2014, 11:52:47 pm
Fucking lost tonight. Im so fucking pissed I can barely see straight. Basically, I had to teach a bunch of grown ass men how to defend a damn pick and roll after we gave up a literal fuck ton of 3s on them. And apparently our winning streak went to our heads because we have post players jacking contested 3s and were lazy as all fuck on the damn boards. All against the only team that should give us a game in the whole league. How the fuck do we play like children THIS game?!?! Gahhhh! So...we lost by 12. It would have been worse but I picked up their 6'6 forward with 7 to go and blocked 2 of his jumpers and pinned a layup/dunk attempt on the glass. I swear I had a fourth block but they said I goal tended a floater lol all I know is I got up on it lol! I had 17 points but spent most of my energy on d and getting boards since we forgot how. Gah. If this happens after Christmas/New Years break Im going to channel my inner Keyshawn and just say gimme the damn ball and go from there.


So 8-1 now but still in 1st for seeding in the playoffs.

Oh and I back ironed a putback. :( dammit.
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2014, 12:53:47 am
Ugggh. Ive ran myself into the ground. Hours of ball every single day and I'm soooooooore. Going to play a little in the morning then take off til at least Sunday. Gotta rest up some. The league playoffs are coming up and after theyre down im getting in the weight room ASAP.
Title: Re: Chris' training journal
Post by: Raptor on December 30, 2014, 01:04:49 pm
When I was ~21 I used to play ball (half court) ~6 hours per day. Weighed in at 67 kg.
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2014, 01:54:36 pm
Oh god I wish I was 21 again lol! To be honest im not sore the next day im sore WHILE playing...which makes me think im getting an insufficient warmup lately. Going to have to be more careful before exerting a lot of effort/power going forward.
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2014, 07:38:34 pm
Well...its definitely my warmup thats been lacking. Not that im surprised, ive been having to start games with a very mild shoot around as my only warm up. I dont feel "good" til halftime usually. Soreness is in the calves and hams with some slight swelling in the shin area. Weird. Today however I had no such issues so thats a good sign. Extended stretching afterward just in case.
Title: Re: Chris' training journal
Post by: Raptor on December 30, 2014, 09:15:03 pm
Back when I was 17 or so I would "warm up" for 50 minutes. Meaning, the sports teacher would make us do all kinds of drills for 50 minutes and then let us play ball for 2 minutes. And then the hour was over.

And I remember how extraordinarily tired I was after those 50 minutes and yet I could jump like crazy, in a full sprint, because of that warm-up.
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2014, 10:02:12 pm
Right now it seems my body is requiring 45 mins or so of gradually ramped up activity to be ready to play ball. Lifting only takes 20-25mins of warmups but them I have warmup sets as well.

I usually jump my best after a full warmup and about an hour of decent intensity playing.
Title: Re: Chris' training journal
Post by: ChrisM on January 06, 2015, 12:42:59 am
9-1 in the regular season! Playoffs start Thursday and we're the #1 seed I believe. Had a somewhat close game tonight but I scored 7 in the last 1:30 to seal it and we won by 12. Shouldn't have been that close but we missed a lot of shots we normally hit. Other than that we played pretty solid, good on the boards and played decent D. We'll see how Thursday goes. I wanna win and get back in the weight room. :)
Title: Re: Chris' training journal
Post by: ChrisM on January 06, 2015, 09:42:35 pm
Went and played a little today...ended up playing a ton of 1v1 lol! Was basically a winner stays type deal, 1s and 2s to 11. Won 9 straight games without a break and was DEAD. Took a 10 minute breather and decided Id have a dedicated 30 min dunk session since its been forever it feels like. Started off very lack luster and I could really tell I havent been lifting which was getting me down. Suddenly about halfway through something 'clicked' and I started getting up again.  Very weird. I'd say I was around 43-44", very surprising but im extremely happy. I figured with the lack of weight room work id have lost more and ve down around 40-41, maybe 42. All in all a very confidence inspiring afternoon!
Title: Re: Chris' training journal
Post by: ChrisM on January 08, 2015, 10:40:08 pm
Won our first playoff game ....barely. Had to go to OT and we shouldn't have. Good news is, guys starting playing their roles again in overtime! Well that and I was so pissed I called a timeout and told them to give me the damn ball 40 seconds into the overtime. Dropped 9 of our 11 points in OT, NBA range 3 and 3 straight layups when the D tried to take away the 3. Also had a steal and 3 rebounds in OT. I think our guys got the point (hopefully). SMH. Did feel great to actually have to play tho, I feel like ive been on cruise control all season. Crowd was AWESOME in OT, all sorts of smack talk from their bench and the various 40 or so people watching. I love that type of atmosphere,  definitely had to let em know they couldn't guard me lol!

Watched 2 other games while stretching/BSing with friends on other teams and its definitely playoffs. Both games were close (1 point and 5) and everyone was a lot more physical. Should be fun!
Title: Re: Chris' training journal
Post by: ChrisM on January 15, 2015, 11:15:57 pm
Lost in the semi's.  We did not play well at all. Got done 9 early.in the second and guys fell apart. Shooting long 3s and playing too much 1v1 without kicking the ball when the double came. Oh well...

Lifting starts tomorrow!  God im so excited!
Title: Re: Chris' training journal
Post by: Dreyth on January 16, 2015, 11:09:01 pm
How old are you and when did you start training for your vert?
Title: Re: Chris' training journal
Post by: ChrisM on January 17, 2015, 12:06:13 am
I turn 28 later this month. I started lifting and actually caring about my vert around age 25, just after my daughter was born.
Title: Re: Chris' training journal
Post by: Dreyth on January 18, 2015, 12:25:12 am
You got to 40+ running in less than three years?!?!

What was your vert like before you began? That's crazy!
Title: Re: Chris' training journal
Post by: ChrisM on January 18, 2015, 12:57:36 am
Im not sure what it was when i started lifting to be honest, probably low 30s as I could grab rim easily still.  I took 3 full years off from ball while at a tech school (long story lol) and did nothing but eat, drink, play video games and get fat. I graduated at 194lbs and a borderline alcoholic lol! When i came back home i could barely play i was so out of shape so i played my way back into shape then my daughter came along and i decided to get serious and healthy to see what i could achieve and so she'd grow up living/watching daddy live a healthy lifestyle.

I do know what I tested at as a sophomore in high school before my knee injury. SVJ was 25", SLRVJ was 36", DLRVJ was 33" and i ran a 4.47 40 (laser timed). I was 155lbs then and definitely lacked strength/power but had good top end speed and reactivity. So i guess you good say i started out with a pretty good base just wasted time before i started to cultivate it. :(

Edit: just looked back through my log and it looks like in my first 6 months lifting i gained about 8" in my rvj and since then only 4-6". I chalk this up to a few things: 1) beginner gains (weights/diet), 2) ive had a few injuries that keep setting me back right when i feel im about to reach another level, that said its obviously harder to go from 44" to 50 or whatever than 26-30something as you're closer to your genetic ceiling im sure.  So idk, no injuries and i could be at 47-48 maybe or just as easily still in the lower mid 40s.
Title: Re: Chris' training journal
Post by: adarqui on January 18, 2015, 01:05:36 am
Im not sure what it was when i started lifting to be honest, probably low 30s as I could grab rim easily still.  I took 3 full years off from ball while at a tech school (long story lol) and did nothing but eat, drink, play video games and get fat. I graduated at 194lbs and a borderline alcoholic lol! When i came back home i could barely play i was so out of shape so i played my way back into shape then my daughter came along and i decided to get serious and healthy to see what i could achieve and so she'd grow up living/watching daddy live a healthy lifestyle.

damn interesting transition.. you took the exact opposite path of someone who has kids.

good stuff.


Quote
I do know what I tested at as a sophomore in high school before my knee injury. SVJ was 25", SLRVJ was 36", DLRVJ was 33" and i ran a 4.47 40 (laser timed). I was 155lbs then and definitely lacked strength/power but had good top end speed and reactivity. So i guess you good say i started out with a pretty good base just wasted time before i started to cultivate it. :(



Lost in the semi's.  We did not play well at all. Got done 9 early.in the second and guys fell apart. Shooting long 3s and playing too much 1v1 without kicking the ball when the double came. Oh well...

Lifting starts tomorrow!  God im so excited!

ya with where you are currently (~43-44 max) it should be interesting.
Title: Re: Chris' training journal
Post by: ChrisM on January 18, 2015, 01:11:38 am
Sat Jan 16 2015

BW pre workout: 179.8lbs
Great energy, focus. Ready to get back at it! No injuries really. Sore quad where i got kneed in our last game, no biggie.

Stationary bike+dynamic warmup+jumps -depth jumps and box jumps definitely down a bit as expected.

Deadlift:
(Warmup) 135x5, 135x5, 225x4, 275x1, 325x1. Maybe had 335 in me as i was surprised at how well the 325 went. No easy but not a grinder like i was expecting.
(Worksets) 275x5, 275x5, 275x, 275x5. Grip is eh, will use straps from now on on top set and worksets. Last set was a little struggle, will progress slowly with emphasis on lifting explosively.

BSS:
110lbs: 3 sets of 10 per leg. Awesome.

Jump squat/box jump superset:
50lb js: 3 sets of 8 w/ ss 40" box jumps (2-4 jumps)

Seated calf raise:
125lbs: x12, x12, x12. Easier than expected til set 3. Interesting.

Ham curls:
120lbs: x12, x12, x12.  Ham strength down :(

Assortment of core stuff.
As expected ive lost some strength but less than i figured I would have. Quite pleased overall. We'll see how sore i am later lol!
Title: Re: Chris' training journal
Post by: ChrisM on January 18, 2015, 01:17:01 am
Im not sure what it was when i started lifting to be honest, probably low 30s as I could grab rim easily still.  I took 3 full years off from ball while at a tech school (long story lol) and did nothing but eat, drink, play video games and get fat. I graduated at 194lbs and a borderline alcoholic lol! When i came back home i could barely play i was so out of shape so i played my way back into shape then my daughter came along and i decided to get serious and healthy to see what i could achieve and so she'd grow up living/watching daddy live a healthy lifestyle.

damn interesting transition.. you took the exact opposite path of someone who has kids.

good stuff.


Quote
I do know what I tested at as a sophomore in high school before my knee injury. SVJ was 25", SLRVJ was 36", DLRVJ was 33" and i ran a 4.47 40 (laser timed). I was 155lbs then and definitely lacked strength/power but had good top end speed and reactivity. So i guess you good say i started out with a pretty good base just wasted time before i started to cultivate it. :(



Lost in the semi's.  We did not play well at all. Got done 9 early.in the second and guys fell apart. Shooting long 3s and playing too much 1v1 without kicking the ball when the double came. Oh well...

Lifting starts tomorrow!  God im so excited!

ya with where you are currently (~43-44 max) it should be interesting.

Thanks Adarq!! Yea i wasnt exactly your prototype "hes going to be a daddy" type but hey,  having a child is a huge moment and im forever thankful to have my beautiful little girl!

I REALLY wish id have taken my coaches advice in high school and lifted. I wasted my "prime" years. No clue where id be now if id taken ball and vert/weights seriously back then. I coasted on pure talent back then so whenever im around highschool kids now i let them know not to do what i did, your future is too valuable and unknown to waste!
Title: Re: Chris' training journal
Post by: ChrisM on January 18, 2015, 05:57:40 pm
Ham and glute DOMSsssssss! Lol! Awesome :) Went and shot/played for 2 hours to loosen up some, nothing too strenuous.  Going to get a good stretch now and ice. Squat day tomorrow!
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2015, 01:08:39 pm
Just got through a hour and a half shooting and ball handling workout. Whew. Hams and glutes were sore but it seems the activity helped some. Was going to do some jumps afterwards but decided to save legs for squats tonight. 
Title: Re: Chris' training journal
Post by: Dreyth on January 19, 2015, 01:40:15 pm
Looks like you had a ton of reactivity in you, which makes strength training all the more effective for you! Nice!
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2015, 01:56:40 pm
Yea that's pretty much what i came to once i did some research and learned what the hell i was doing in regards to training lol! That said i still do a ton of pylos/jumping/etc to try and maintain that reactivity and keep some balance.
Title: Re: Chris' training journal
Post by: LBSS on January 19, 2015, 06:50:48 pm
4.47 is fast as hell. wonder what you'd run now. ever think about sprinting, trying to do a 100 or 200? i bet you could run low-11s if you worked at it.
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2015, 09:33:40 pm
I have actually. Not much of a track scene here that i know of. Im sure i could find a few meets at UT though. I think i could run as fast...MAYBE a little quicker now that im stronger. I ran the 200, 400, and 800 in high school sophomore year (24.xx, 55.xx and 2.0x were my PRs iirc) but I SUCKED at the 100. I sucked coming out of the block period. I wanna say I ran like a 12.3 and coach always thought i should be faster. Just never put together a good 100 so i stopped running them lol!

I just dont know how much i want to put into running a meet vs training for vert. I'll probably start some sprinting when it warms up and go from there. Im very interested lol
Title: Re: Chris' training journal
Post by: LBSS on January 20, 2015, 11:49:12 am
man you should totally do it. quick google reveals that the USATF tennessee association championships are in june but i bet there are smaller meets. here's an open track club in knoxville: http://www.tnelitetc.org/.

not to push you in that direction or anything!
Title: Re: Chris' training journal
Post by: ChrisM on January 20, 2015, 01:13:10 pm
Damn. Until i left my fiance in October that would have been perfect. We lived 15-30 mins from Knoxville depending on traffic/what part of Knox/etc. Now its about an hour away with traffic.  Not bad but not nearly as convenient.  I'll look into it. Also going to talk to the ex's dad, he has some connections with the Knoxville Track Club (he's real good friends with the guy who used to run it i believe). Guess i better start some running before the spring lol
Title: Re: Chris' training journal
Post by: ChrisM on January 26, 2015, 05:32:31 pm
Overdue update....yup.

Tues Jan 20th

BW 180ish. Energy good, soreness in glutes/hams.

Stationary bike + dynamic warmups + jumps

Squats:
135b x5, 225b x5, 275b x1, 325b x1.
275b x5, 275b x5, 275b x5, 275b x5.

Calf raise on leg press (paused):
500lbs: x12, x12, x12.

Step ups:
120lbs: x10, x10, x10.  (Each leg)

Hypers:
45lbs : x10, x10, x10.

Jump squat:
135b x5, 135b x5, 135b x5.

Sprinkled in some lighter lunges with my core work to finish. 

-----------

Hooped Tues and Wed for a few hours each.

-------------

Friday January 23

BW 180.3lbs
Quads a tad sore, loosened up in warmups.

Stationary bike + dynamic warmups + jumps

Deadlifts:
135x5, 225x3, 275x1, 325x1. 325 was way more explosive than i was expecting.  Good sign. Decided to switch up my workset reps, instead of 4 sets of 5 which taxes my lower back and grip...im going 7 sets of 3. Same volume essentially but hopefully will let me focus more on lifting explosively rather than maintaining grip/etc. So...
275 6 sets of 3.
295x3.

Success. I felt like i had a lot left in me after each set, which made later reps easier/explosive.  Will try this approach on squats as well even tho they're 'easier' for me to rep out.

BSS:
120lbs: x10, x10, x10.  (Each leg )

Seated calf raise (paused):
150lbs: x12, x12, x12. 

Ham curls:
130lbs: x10, x10, x10. 

Weighted Box jumps:
50lbs: 5 reps supersetted with SVJs.

Heavy core work to end. Overall feeling pretty good. Hopefully i can get back to previous strength levels in ~4 weeks or so.

Played a ton of ball Sunday. Full court for about 3 and a half hours.


Title: Re: Chris' training journal
Post by: ChrisM on February 09, 2015, 01:06:36 pm
This just in....im horrible at updating lol! So...condensed version:

-have stuck to my 2x a week leg workouts last couple weeks (same weight, trying to 'grease the groove' and work on lifting explosively over grinding out reps)

-hoops 2-3x a week for a few hours but havent had a dedicated jumping/dunk session lately. :(

-skipped upper body workouts because i suck at life.

So, skip to Saturday Feb 7th's session:

BW at 180-181 (trending down! Yay!)
Energy was alright...kinda worried about it, had a couple beers at dinner with some old college buddies but they didn't seem to bother me.
No aches/injuries thankfully.

Stationary bike + dynamic warmups + jumps

Deadlifts: Plan was to add weight this week.
(Warmups) 135 x5, 225 x3, 295 x1 super easy, 345 x1
(Worksets) 295  5x3 kept waiting for it to feel heavy, didn't, 305 2x3 weight still flying up off the floor, very exciting.

Seated calf raise:
160lbs: 3x10

Ham curl:
130lbs: 3x10

BSS:
120lbs: 3x10 (Each leg)

Core work to finish. Great workout! 3 weeks ago repping 275 was a grind, tonight 295 was no sweat! Good progress!

-------------------------------------

Sunday night....got a call to go run some guys about an hour away so met up with the crew and drove and hour to hold court. Normally we dont all run together in the local leagues because...well, its not entirely fair. But, you call out one of us out and were bringing the squad. ;) won 5 out of 6 full court runs. Felt very loose so when they starting dunking around i said to hell with it, joined in. Bounce is definitely coming back. Two hander off glass, reverse off glass, just missed a big windmill :/ so when a 6'6 guy tried a btl off 1...i tried it off a lob. Got up crazy high and front ironed it but i havent got up like that in a very, very long time!!!! Definitely excited for the next few months!
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2015, 01:33:22 am
Monday night was squatssssss!!!

BW at 182lbs, legs a little 'jello-ey' but not bad.

Stationary bike + dynamic warmups + jumps

Squats:
(Warmups) 135b x5, 225b x3, 275b x1 (took a shitty vid,  will update), 325b x1 (felt very good compared to last week!)
Worksets: 275b 7x3.  Last two sets were a little slower, not as explosive as id have liked. Will go 275 next week and maybe bump up the last few sets hopefully.

Stepup:
130lbs: 3x10 (Each leg)

Hypers:
45lbs : 3x10

Paused calf raises:
550lbs: 3x12. These felt much more explosive. 

Jumpsquats:
135lbs (+bands): 3x5. SS box jumps 2-3.

Finished with core and lunges. Can feel myself getting stronger, good signs/progress.

-----------------

Got a call Wednesday night at 8:45 to come sub for a buddy in a 5v5 league....at 9. He twisted his ankle in warmups and they had no subs. So i tossed the shoes in the bag and ran out lol! Got there at halftime...32-9. They were playing the #1 seed (4 guys i took to play Sunday lol). I tried to warmup real quick but 5 min halftime and them 3 mins into the 3rd quarter (7 min quarters) we had a guy foul out. I came in cold (no stretch...no sweat) and hit a wide open 3. Missed the next one then hit 2 more, one of a nasty behind the back stepback and had a layup. We got it down to 8 points going into the 4th but had a turnover and missed 3 on back to back possesions and they hit 2 3s. :/ Missed a tip slam on a ft and completely lost the ball on a fastbreak when i went up lol! Ball just decided it didnt want to be in my hands so no game dunks. I did get a couple nice ones after the game including the closest ive ever got to an off glass windmill....back ironed.

Was pretty pumped up so i went and did back/biceps/core after.

-----------

Played 2 hours halfcourt today and shot was trash from the soreness lol! Did have one two handed putback and was going to try one of the dribble but my shoes outsole wasnt having it...peeled it back on the plant. Went...nowhere. probably looked hilarious lol!

Probably shoot around tomorrow morning with deadlifts in the evening.  Good week so far, havent gotten up this consistently in awhile. I had been having good and bad days. Good sign!
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2015, 02:11:26 am
Said squat vid. Noticed a few things...elbow position sucks, and i had a mini bounce in the hole aaaannnnd I had the phone way to close. Bleh. Been really focusing on my breathing so excuse the exaggeration lol!

http://www.youtube.com/watch?v=xWWlu5M_MnI
Title: Re: Chris' training journal
Post by: LBSS on February 13, 2015, 12:54:25 pm
elbow position is an individual comfort thing for the most part. if you're not getting discomfort from it then i wouldn't worry too much. your hands are pretty far apart, though, if you're worried about it maybe put them closer together. i start with my thumbnails on the edge of the knurling and then extend my thumbs out from there. has the added benefit of ensuring that i have the same -- and symmetrical -- hand positioning on the bar.

one thing i did notice is that your right elbow flares farther back than your left. that's probably a shoulder thing, i bet a dollar that one of your shoulders is more mobile than the other. something to look at.
Title: Re: Chris' training journal
Post by: ChrisM on February 13, 2015, 02:10:46 pm
Im symmetrical, I do the same thing with the knurling but not with my thumb if that makes sense?

I see what you're saying with the shoulder. Hmmm. I know its probably more mobile (the right one), its usually looser from shooting. Its also more developed from said basketball, even though I have tried to get the left up to par through DB work.
Title: Re: Chris' training journal
Post by: ChrisM on February 21, 2015, 01:01:44 pm
Shit ass week. Between 'snowpocalypse' here closing all the gyms and me getting sick Thursday and Friday I haven't got anything done. :( Finally had a court open this morning so i shot/jumped for an hour or so. No energy, still feel like crap. Hopefully all this is over by Monday so I can resume normal activities. :) Took some short vids this morning, will review and see if there's anything worth posting. Doubt it.


Oh and I broke my phone on Sunday,  still waiting for my new phone.
Title: Re: Chris' training journal
Post by: ChrisM on February 22, 2015, 06:44:10 pm
Did drop to 177.5lbs briefly (due to...fluid..loss from being sick lol), back at 181 right now and feeling a bit better! Plan to resume lifting again tomorrow!

Went and played some today, nothing real competitive since I wasnt quite sure how I would feel. Played about an hour of full court, shook one kid REAL bad then dropped a 3 after he jumped up into me and tried to rip me. Couple other guys laughed and told him he mayyyy not wanna do that anymore lol! Dunked around afterward with a 6'6 buddy (he'll be playing D2 next year, pretty bouncy for a 6'6 18 year old, prolly mid 30s vert off 1). And that was my day!
Title: Re: Chris' training journal
Post by: ChrisM on February 23, 2015, 03:46:45 pm
Got in some of my workout lol! Got a call midway through squats to go hoop in a little so I'll finish the rest of this workout post ball and edit accordingly.

So far:

Squats: forgot my bands, holy shit do they make a difference. 

Warmup: bar x5, 135 x5, 225 x3, 295 x1, 345 x1. Basically a paused 345 atg. No way i make that with the bands lol!

295: 7 sets of 3. Very explosive.

Got some heavy decline situps, crunches and oblique work in along with a set of hanging leg raises and some step ups. Stretch, ice, eat, hoop!


Edit: played about 2 hours of full court. Played pretty well, jumper was good, handle was decent and I was bouncy! Crammed a big one hander in a half court set juuuust before my 6'6" buddy could come over lol! Dropped a guy with a spin move and snatch back cross before hitting a 17 foot jumper and had a couple nice passes. Messed around and dunked for some guys who were in town from Florida, they were shocked a 5'10 guy could dunk lol! Idk what happened because i wasnt "hyped" but I damn near hit a BTL! Got caught on the rim :( Even my buddies were semi shocked so I knew I got up. Gahhhh. So close! Debating finishing up tonight or finishing up on wed with my upper body stuff. :/
Title: Re: Chris' training journal
Post by: ChrisM on February 24, 2015, 08:34:07 pm
ughhh active recovery turned into 4 hours of full court lol! Sore now, quads a little, glutes a tad, hop flexors were tight. lots of stretching now.
Title: Re: Chris' training journal
Post by: ChrisM on March 05, 2015, 10:21:58 pm
Been consistent on getting leg days in, even got a upper body day in this week! Lifting hasnt changed, BW at 180-182lbs and Ive dropped the bands off my squats for now to sort of "reset". Paused 345lbs ATG pretty easy on Monday so that was good. Trying to get 4 more weeks of progress in on this strength block before focusing on more explosive stuff. Have hooped consistently past 2 weeks, 3-4x a week. I don't feel really bouncy (like im missing that last bit of oomph/spring at the end of a jump) BUT im dunking easily? IDK maybe technique is better now because im sooo close to a mill off glass and keep getting rim smashed on BTL attempts. Maybe hand speed is just better right now. Oh well, pressing on!
Title: Re: Chris' training journal
Post by: ChrisM on March 23, 2015, 10:18:20 pm
It seems that if I do upper body lifting I consistently weigh in at 185lbs :) Don't think I'll get back down to mid 170s unless I eschew all upper body lifts. Oh well, low-mid 180s it is! Been consistent with training, should log just been stupid busy. I deadlifted 375 rather easy last Friday and pause squatted 355 again today with mild difficulty. I'm definitely getting stronger. 2-3 more weeks and I'll switch over to a 2 week explosive block and see what happens. Hoops 2-3x a week currently but no dedicated jump sessions lately.
Title: Re: Chris' training journal
Post by: ChrisM on March 25, 2015, 01:19:12 am
Eh, bored before bed so I'll upload a couple short clips from me messing around a few weeks ago. First vid is a warmup dunk, second is a ME jump post skill session (and me messing with the slomo feature lol).

http://www.youtube.com/watch?v=dUc_duJmpXE

http://www.youtube.com/watch?v=TfOGjDAcUN4
Title: Re: Chris' training journal
Post by: LoopieMclooperson on March 25, 2015, 06:55:52 pm
Love the slow-mo vid.  :highfive:
Title: Re: Chris' training journal
Post by: ChrisM on April 02, 2015, 12:16:20 am
Thanks Loopie! It was something new, wasn't quite sure how it would turn out but I like it.

Ive been training regularly except for last weekends trip to the beach with the girlfriend which caused us to skip Friday (my deadlift day, was going to go for 385 bah)(and yes, she lifts, its awesome) because we arrived so late Friday night. My current schedule looks like this:

Mon: squat
Tues: rec league
Wed: back/bi
Thur: rec league
Fri: deadlift
Sat: rest
Sun: chest/tri/plyos

Going to stick to this until league play is over in a few weeks then do a 2-3 week explosive block and see what happens.

Bodyweight is consistent at 182-184lbs now. I think I can drop 4-5lbs if i REALLY tighten up my diet so we shall see.

I got 365 on Monday and had a buddy video it for me. It felt 'easy' but I was surprised how quick it went up when i saw the vid.

http://www.youtube.com/watch?v=GUwjET4styg

I've been playing ok in this league, teams loaded so I don't feel pressured to do much. Its nice. Had a few big blocks so far and one putback dunk but other than that Ive been shooting 3s and driving/dishing, we're winning so thats the important thing.
Title: Re: Chris' training journal
Post by: ChrisM on April 03, 2015, 02:39:25 am
Rec league game was a blowout, we won by 40 something on cruise control. Played 2 more pickup games afterwards, then dunked with some buddies for 15-20 mins.
Title: Re: Chris' training journal
Post by: vag on April 03, 2015, 05:46:21 am
Badass squat, you are toying with 365#ATG, so much strength and power!!!
Title: Re: Chris' training journal
Post by: ChrisM on April 03, 2015, 09:23:06 pm
Thanks Vag! It felt real solid but I was definitely surprised by the video.

Weighed in at 182.7lbs today pre training. Deadlifted 385 for my top single with mild effort, I know I have more in me. 335 7 sets of 3 and a lot of SL assistance work; BSS, ham curls, glute kick machine etc. Also got some SVJs around 36" during warmups (jumping onto a 36" box, minimal to no knee bend).

I feel like I have more left in me to go at this BW of low 180s. Debating continuing the strength block until i get stuck then hitting the explosive block rather than switching in 2 weeks. :/ Hmmmm.

I incredibly excited for this summer if i can stay healthy/injury free!
Title: Re: Chris' training journal
Post by: ChrisM on April 07, 2015, 03:25:59 pm
Squat day yesterday!!! Weighed in a little heavy at 184.5lbs :( Not real bad but I don't want to start putting on a lb here or there and suddenly be 190 lol!

Squats: warmups to a top single of 375lb x1! New PR! I feel like I may have 385 in me but this was definitely more towards my max than last weeks 365.

7 sets of 3 with 325lbs.

Step ups, lunges, calf raises and a ton of core work in a circuit after squats.

Game tonight then back/bi on Wed.
Title: Re: Chris' training journal
Post by: ChrisM on April 11, 2015, 02:19:09 pm
Friday April 10 2015

warmups and some jumps/plyos for activation

weight at 185.2lbs in gym clothes/shoes. Probably 183ish sans clothes lol!

Deadlifts:
135 x5, 225 x3, 315 x1, 345 x1, 395 x1!!! Wasnt 'easy' but smooth and controlled with no form issues.

345 7 sets of 3.

Circuits 4x10 each: BSS (130lbs), ham curl (145lbs), seated calf raise (150lbs), glute kick machine (130lbs) and straight leg deads (135lbs). Dear god. Usually i break up the circuit with core work but tried it all with 30 sec rest between sets. Fuck. Lol! Pump is real. Ended with 500 reps of various weighted core stuff, usually i get 800-1000 reps in but i was deaddddd. Awesome session!
Title: Re: Chris' training journal
Post by: ChrisM on April 12, 2015, 02:44:56 pm
Successfully got in a chest/tri day....which is rare :D lol

Anyway...felt good, wont be able to shoot tomorrow for shit. My girl wasnt done with her leg day yet so I messed around with some hang cleans to try and get my form back for the planned explosive block in a few weeks. 135 x a bunch and some 185 singles.  Pleasant surprise with how they felt.
Title: Re: Chris' training journal
Post by: ChrisM on April 14, 2015, 10:26:20 am
Bleh. Had to skip squatting yesterday. :( Came down with something Sunday night/Monday morning and have dropped 8lbs so far. Hoping Im almost through it and we'll see what happens. Hoping to go light on Friday, maybe just squat and dead 225 to keep the movement fresh and see how i feel. Bah.
Title: Re: Chris' training journal
Post by: LBSS on April 14, 2015, 11:10:57 am
good plan, sorry you got sick.
Title: Re: Chris' training journal
Post by: ChrisM on April 18, 2015, 11:57:09 am
On the mend....trying to eat to gain some weight back but still eat clean.

Dicked around in the weight room yesterday while the woman did back/biceps/core. Warmed up with squats to 315 then did a bunch of singles at 315. Same thing with deadlifts. Can tell Im weak at 178lbs lol but it felt easier than i was expecting. Hoping to be back tight wherei was in a week or two. Shot around for about 30 mins afterwards.

Thanks LBSS, being sick sucks.

Today im gna do some light back/biceps work and maybe take the car put to the rod run in town, looks like this ones a good one. Traffic is stopped everywhere lol
Title: Re: Chris' training journal
Post by: ChrisM on April 20, 2015, 10:36:04 pm
Spoke to soon...laid up in the hospital with some sort of intestinal inflammation BS. This week has sucked ass. Cant wait to get back to normal and just resume lifting and jumping.
Title: Re: Chris' training journal
Post by: Coges on April 20, 2015, 11:00:16 pm
Spoke to soon...laid up in the hospital with some sort of intestinal inflammation BS. This week has sucked ass. Cant wait to get back to normal and just resume lifting and jumping.

Ah no good. Take it easy and get better soon mate.
Title: Re: Chris' training journal
Post by: ChrisM on April 21, 2015, 09:59:15 pm
Thanks. I got released today at noon and we still have no real idea what the what the hell is going on. Yay. The docs said i could resume regular activities if I was up to it....so I went and hooped because we we're in the 2nd round of a rec league tourney. Im dead tired after only 21 mins but played ok. 17 points and some boards and a couple steals in a blowout win. Thank god because I'd be back in the hospital if i had to go all 40 lol! Plan is to try and take it easy and resume lifting Monday.  We shall see. Thanks for the well wishes guys!
Title: Re: Chris' training journal
Post by: ChrisM on April 26, 2015, 03:15:56 pm
Well...didn't exactly take it easy but i feel ok, probably 85-90% to where I was at so not too bad.

Rec league tourney game Thursday night, quarterfinals. Close game throught out, I tried to keepy minutes low knowing if we won we had semis an hour later. Played 25ish minutes and got the game winning layup with 4.3 seconds left to go up 109-108. Got hammered on the way up across the right arm and shoulder as he was intentionally trying to foul but he just couldn't jump high enough to really affect the shot so I just laid it in lefty on the way down. Felt good to hit a game winner again. :)

We got trashed in the second half of the semis tho, up 9 at half time and lose by 12. SMH. Too many guys trying to get back all the points on one possession vs just playing the game and letting a run happen. Bah.

Felt ok Friday so I deadlifted, definitely not as strong as I was. Went top single 385 and it was a little harder than a few weeks backs 395. Got all my reps in though including assistance work.

Did chest and tris along with some light plyos today. Plan to shoot around and squat tomorrow!
Title: Re: Chris' training journal
Post by: ChrisM on April 26, 2015, 05:34:00 pm
Got bored...went and shot and ended up having a mini dunk session for some high school kids. One was realllly close to getting one so i gave h some pointers and tossed him some oops. Surprised myself once i gotwarmed up, was pretty bouncy. Caught some nice stuff off the glassand backironed a mill off the glass. Got way up on a shitty toss lob that i threw too high. Felt awesome!
Title: Re: Chris' training journal
Post by: ChrisM on May 07, 2015, 06:18:59 pm
Interesting week so far... got back into my routine Monday with squat day. Going to try to progress for 4 hard weeks and see if i should.peak or keep pushing. Got 375lb for top single, 325 7x3 on my sets. Kept assistance work at same 8-12 rep range.

Got sick Monday night. Lost 4 lbs. WTF. Felt better late Tuesday. Said F it Wednesday and did back/biceps and some plyos. Felt alright afterward. Got a call...guys are in from school, closed gym run. 3 D2 guys, one who is probably going to the SEC next year for his JR year and a kid who graduated with my lil sis and plays semi pro overseas (China last year). Good damn runs. Did my thing and got buckets. Got in a fun dunk session afterward with 3 of the guys and holy fuckballs! I didn't feel explosive but i landed a clean windmill of the dribble, rattled kn a two hand 360, still missed the mill of the glass but backironed a lob BTL. The guys said i was getting up pretty well so i tried a BTL off the dribble and got himg on the front of the rim. Im shocked. I DEFINITELY didnt think i could get anywhere close to that. I did a few max jumps and I think a buddy got the last one on his phone, I'll ask him but it wasnt my best :( Oh well. Excited as hell!!!
Title: Re: Chris' training journal
Post by: LBSS on May 07, 2015, 11:28:40 pm
god i could just strangle you.
Title: Re: Chris' training journal
Post by: Coges on May 07, 2015, 11:40:32 pm
god i could just strangle you.

I second that motion
Title: Re: Chris' training journal
Post by: ChrisM on May 08, 2015, 03:11:47 pm
Well, Austin said he got my last jump and my 2nd BTL off the dribble attempt on his phone (according to him my first jump was higher and I lost the ball on this BTL but hey lol) so I had him text me the vid. Bad idea. He has an iphone...its now less than 240p lol! So he said he'd email me them later.


And no strangling!  :-[  Im gna see if some of the guys wanna do a dunk session later this summer and film it. We all usually push each other so if i could get Thomas, Devin, Sean, JD, Austin and 1 or 2 more together for an hour or 2....that would be great.
Title: Re: Chris' training journal
Post by: Dreyth on May 11, 2015, 08:06:02 pm
want to follow this log but i havent read much

what are you current stats? all time stats?
where are you at in your training right now? (are you in the middle of peaking, cutting weight, plyos, etc)

whats your next goal?! jumpin high as hell man
Title: Re: Chris' training journal
Post by: ChrisM on May 11, 2015, 09:14:31 pm
Squatted this morning.  :ibsquatting:

BW was 181.8lbs, energy wasnt really there at the beginning but it came up some (Im not a morning person, 9am Im like a sloth lol)

Top single of 385lbs....new ATG  :personal-record: woot woot!

335lbs 7 sets of 3. Slowly pushing up to that 4 plate 1RM!

Circuit of 120lb step ups, 650lb calf raises (leg press style,  save your back!) and some lunges. Did maybe 1/4 of my core workout before having to leave :(

Went and hooped around 630pm. Ok competition with some friends, had a 2 hander down the middle and a baseline 1 hander from outside the paint that i rattled in. That surprised me. I lost the ball on the step before I had planned on planting and just went after it like a self oop lol! Got bored and decided to turn it up the last game with the score 5-4 in a game to 21 by 1s and 2s...dropped 13 of the next 16 points  :trollface:  :D. Ice and stretch. Going to do some back and biceps tomorrow.
Title: Re: Chris' training journal
Post by: ChrisM on May 11, 2015, 09:24:42 pm
want to follow this log but i havent read much

what are you current stats? all time stats?
where are you at in your training right now? (are you in the middle of peaking, cutting weight, plyos, etc)

whats your next goal?! jumpin high as hell man

Currently Im in the low 180s BW wise and jumping pretty well for being in a 'strength' block. I have maybe 3-4 weeks until I deload and peak for 2-3 weeks. I dont bulk and cut since I play year round and I always hit some plyos/jumps before I lift as a warmup in addition to playing frequently  (2-3x a week if i can, at least once a week). I'd estimate I can repeatedly get mid 30s SVJs and low-mid 40s (42-44ish) RVJs daily if I havent lifted yet that day.

PRs were set awhile back when I was low 170s BW (No upper body lifts for a minute lol) and only squatting to parallel. Now Im heavier but definitely stronger IMO. Just havent peaked it yet i hope. Those were around 46" RVJ.


As for goals...weights wise id like to see 405 ATG squat and 445 deadlift while staying below 185lbs BW. But that inly matters if i can keep my speed and explosion. I *think* I can get it this block without the lifts being 'grindy'. Jumping wise; 40" SVJ would be awesome but its not my primary focus...RVJ is and thats 50". Head at rim. Hopefully repeatable but at least once on clear video lol!

Judging from this horribly cut down iphone text screenshot from a friend I was close last Wed out of the blue

(http://i49.photobucket.com/albums/f296/Turbo_Topher/Mobile%20Uploads/Screenshot_2015-05-08-15-06-53_zpsboe1rkh7.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/Mobile%20Uploads/Screenshot_2015-05-08-15-06-53_zpsboe1rkh7.jpg.html)

You can make out the orange box and see where the rim is from there a d of course my head. Still waiting on an email with the full clarity vid in it. >:(
Title: Re: Chris' training journal
Post by: Dreyth on May 12, 2015, 02:09:22 pm
405 atg squat at <185 will get you jumping that high? damn. i hit 405atg at 192lb. got sick twice. currently working on getting to 405atg < 190lbs but theres nooooo wayyyy that'll make me jump 43+ inches!!! Probably 38"

you must have some sick explosion.
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2015, 02:56:00 pm
Im hoping a 405 at 185 does for me :) Granted I am decently reactive from what I can tell judging from my stats before ever lifting.

Sorry, I forgot to put my current stats lol! Right now im at 385atg squat and got 395 deadlift last week, hoping to get 405 this week.
Title: Re: Chris' training journal
Post by: LBSS on May 12, 2015, 03:12:40 pm
Im hoping a 405 at 185 does for me :) Granted I am extremely reactive from what I can tell judging from my stats before ever lifting.

fixed.
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2015, 03:14:35 pm
Yea...kinda LBSS. But it doesn't feel right for me to say it :/ I feel like theres another level I can reach. Just need to figure out the combo for the lock thats on it!
Title: Re: Chris' training journal
Post by: Dreyth on May 12, 2015, 03:25:13 pm
Yea...kinda LBSS. But it doesn't feel right for me to say it :/ I feel like theres another level I can reach. Just need to figure out the combo for the lock thats on it!

literally just keep increasing your squat:bw ratio and keeping up with basketball/jumping. your explosion is thru the charts it seems. relative strength is more trainable than explosive ability, so youre in a good position.
i wonder how high you'll jump at 2.5x bw atg squat
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2015, 03:44:00 pm
Thats the plan! im at ~2.1x bw atg squat right now so hopefully I can reach the 2.5x milestone without losing any speed during the squat, if that happens I hope im near the 50" rvj mark. I'll definitely be jumping max effort as much as possible physically at that point!
Title: Re: Chris' training journal
Post by: LBSS on May 12, 2015, 09:37:03 pm
whether or not you have another level is irrelevant to the fact that you are at the far, far, far outer reaches of natural leaping ability.
Title: Re: Chris' training journal
Post by: ChrisM on May 13, 2015, 11:27:38 am
Im no Tdub/Reemix/IsaacWhite/Hollywood by any means but Id like to see if i can get there through good/great genetics/reactivity/whatever you may call it and hard work. The only other person Id say is close to that would be Kilganon seeing how far he's come from age 16 and those first dunks. Which brings me to a thought...I started caring about jumping and pushing myself far later than he did so maybe, just maybe, our max limits are similar. Question is: can I get there before father time starts creeping in. I have NO clue where Id be jumping wise if I had started at age 16 or 18 instead of 25.
Title: Re: Chris' training journal
Post by: ChrisM on May 18, 2015, 11:39:32 am
Friday.....deadlifts. 181lbs BW.

Got my top single at 405lbs!!!! :personal-record: Have a vid, will post soon. I think form broke down a tad bit. Not happy with that.

7x3 at 355lbs for sets and assistance work.

Saturday I was supposed to be resting but i went with the lady anyways. Messed around with some hang cleans at 135lbs to try and get technique back and did some straight leg deads and front squats at 135lbs too. I should probably incorporate these into my workouts somehow... Finished with some plyos and box jumps/depth jumps.

Shoot around on Sunday for 2 hours. No one at the gym...quite boring but i needed to work on my j a little. Not getting enough shots up lately to knock off the rust.

I think I'll repeat last weeks numbers this week (385 squat, 405 dead) and see if theyre a little more explosive.
Title: Re: Chris' training journal
Post by: ChrisM on May 20, 2015, 04:10:00 pm
http://www.youtube.com/watch?v=RjdFE75I418

Deadlift vid.



Monday 182lbs. Top single 385lb squat. 335 7x3. Core work and assistance work.

Probably try to push up to 405 squat / 425ish deadlift then start jump squats, supra max quarter squats, hang cleans and plyos.
Title: Re: Chris' training journal
Post by: LBSS on May 20, 2015, 04:43:02 pm
(http://media.247sports.com/Uploads/Assets/36/219/3219036.gif)
Title: Re: Chris' training journal
Post by: ChrisM on May 20, 2015, 08:39:34 pm
Went and hooped tonight...heard there was some out of town guys hooping so I had to come through. ;)

Won 3 straight, 2 game winners. 2 fastbreak dunks, one twon hander and an alley oop one hander :) Missed a big putback over some guy,  couldnt get a handle on it. Either way I played pretty well. Mixed up the mid range step back, drives and 3 balls pretty well. Had some sick passes :D and a couple huge blocks even tho they said I goaltended a floater lolol

Fun stuff. Guys from Birmingham all said 'man we aint got no white guys that get up like you".... i took it as a compliment. -___-

Getting close to the mill off the glass and the btl also, got a mill.off a lob that i caught about mid net and brought around. Was weird. I planned on just going up and seeing how high i could get but when i grabbed it i just started bringing it done and around lol! I was actually i  the air thinking... huh...im trying to windmill this lob that should be way too high... idk. but i got it.
Title: Re: Chris' training journal
Post by: ChrisM on May 26, 2015, 12:39:24 am
Squat dayyyyyyyy!!!  :ibsquatting: :ibsquatting:

BW: 182lbs
Lifted at night today instead of mid afternoon or early morning....good god what a difference for me. Way more energy!

Top warmup single of 395lbs  :personal-record: Definitely have 405 in me...this felt easier than last weeks 385! Night>Morning for me lol

Sets at 345 7x3. Last reps of set 6 and 7 were ehhh explosion wise. Bahh. Probably going to attempt 405/sets at 355 and stay there for awhile.

Circuit of stepups(120lbs 3x8), hypers, and high rep calf raises (450lbs 3x20...burnnnn lol). Sprinkled in some jump squats and box jumps at the end...low weight, low effort.

Great workout!!! Stretch, ice, eat now!
Title: Re: Chris' training journal
Post by: ChrisM on May 28, 2015, 08:18:58 pm
Lifted back and bicep Tuesday. 

Shot around Wednesdayand played a couple games...no competition at the gym tho. Played a few hs kids 1v1...wasnt pretty. 7-0, 7-3 and 7-1. Broke two of them so bad they were laying on the floor. Couple light dunks afterward.

Lifted chest and triceps today. Hate hate hate lol can never shoot afterward. Also messed around with some hang cleans at 135lbs...knee feels weird now. Will ice after stretching. Played a few games against the guys who play in college that are in for the summer. Shot was off...but handle was alright so i just drove and dished mostly. Had a putback in one game that i rammed and was getting up pretty good after the games. Clean windmill off the dribble again and almost a BTL. Its coming...just need a good day when im rested and motivated.
Title: Re: Chris' training journal
Post by: ChrisM on May 29, 2015, 03:18:15 pm
BW: 183lbs
Knee still a little creaky...its popping more than normal but not really sore.

Deadlifts: 415x1 top single. New PR.
Sets at 365lbs 7x3. Last set was killer lol! Probably see if i can go 405 squat and 425 dead next week and stop the strength phase, Im neaaaar tapped out I think for this phase.

Circuit training: BSS (135lbs 3x8 each), ham curls (145 3x10), glute kickmachine  (100lbs 3x12), seated calf raise (150 lbs 3x12) woth core work in between sets. Finished with a hip thrust  burnout set, low weight, 60lbs and repped to failure...i think 41 reps. Hypertrophy ftw lol
Title: Re: Chris' training journal
Post by: ChrisM on May 31, 2015, 06:23:27 pm
Went with the lady to lift...her squat day. So i spotted her...and messed around with some lifts.

FS: 3x3 with 135lbs. Basically an explosive way to groove FS.

Straight leg deads: 3x3 w/ 135lbs. Same thing.

Hip thrusts: 75lbs. Didnt really count, 3 sets of 7-10. Stopped when it started burning the glutes/wasnt explosive.

Hang cleans:  3x3 w/ 135lbs/145/155 then power cleaned 185 a few times. Focus on explosion and form.

Went and hooped while she finished because I saw some fresh blood on the court lol! Couple 6'4"-6'6" out of town people and about 8-10 locals. :) warmed up and waited to get a run in by dunking, had BOUNCE today!!! Tomahawks off the dribble were easy, hit a few clean mills off the dribble and backironed a dribble BTL. Was getting wayyyy up on lobs. Seems like the light lifting primed me pretty well!

Got in the game and didnt get a shot at any dunks...2md time down the court I was being picked up at near mid court and if i touched the ball I was being soft shaded by 2 guys lol! so i shot some 3s and drove and dished when they collapsed. Wasnt really 'fun' being keyed on by 3 guys but it made for easy shots for my teammates. Just played one then rammed a huge one hander off the glass before I left when one of the non locals asked how high i could "really jump". Man i love these days!
Title: Re: Chris' training journal
Post by: ChrisM on June 01, 2015, 10:14:40 pm
Squat day!!!!  :ibsquatting:

BW: 182.8lbs pre lifting
Energy: pumped to get this shit (405) done.  :headbang:

Warmup: 135lbs x5, 225 x3, 315 x1, 365 x1......405 x1 :personal-record: :personal-record: :personal-record: Video was made...will post soon!

Sets at 355 7x3. Failed rep 2 of set 4...really pissed me off. Had to re do.

A handful of weighted box jumps.

Curcuit of step ups, calf raises,  back extensions, and some lunges. Core work, core work, core work lol

Extremely happy with the 405 strength.  As long as I get 425 on my deadlift Friday Im moving onto some explosive work for a few weeks and we shall see what happens. Hoping for big things!!
Title: Re: Chris' training journal
Post by: Raptor on June 02, 2015, 01:48:13 am
You're getting crazy-strong lately... how?
Title: Re: Chris' training journal
Post by: LBSS on June 02, 2015, 08:44:59 am
You're getting crazy-strong lately... how?

consistent work and a lot of natural athleticism.
Title: Re: Chris' training journal
Post by: ChrisM on June 02, 2015, 09:46:11 am
LBSS is probably right, but to further expound:  pushing myself harder than I ever have, but doing it slowly (ie 10lb jumps per week on lifts even if i KNOW i could jump up 25lbs); changing upy rep schemes helped too i think. The 3 rep stuff lets me lift heavier and gets me used to pushing heavier weight. I was wearing self out with 5-8 rep sets at moderate weight I think. Im usually less sore now during recovery. The higher rep stuff got me bigger this is getting me stronger it seems.

Ive also cut back on my one vice, ice cream. I still eat it often but im managing portions better. Not sure how much of a difference it is but all the little stuff is adding up.
Title: Re: Chris' training journal
Post by: ChrisM on June 02, 2015, 10:46:23 am
http://www.youtube.com/watch?v=wmsDrOdVRvw


Vid!
Title: Re: Chris' training journal
Post by: LBSS on June 02, 2015, 11:11:30 am
so solid. you have much more in you. for god's sake, getting lifting shoes!
Title: Re: Chris' training journal
Post by: ChrisM on June 02, 2015, 11:44:53 am
I do feel like with a few days recovery rest I could grind out 425 maybe...maybe. But for this phase I'll be happy with 405 squat/425 deadlift and go for broke on RFD.

Next strength block id like to see 425 and 445 but I know as i get closer to my limit the gains will be slower. Maybe 5lbs a week instead of 10 or something. 


I REALLLLLLY do need some lifting shoes...Im just to damn lazy to go fund a place to try some on. :/
Title: Re: Chris' training journal
Post by: LBSS on June 02, 2015, 03:13:23 pm
do-wins fit true to size, for what it's worth.
Title: Re: Chris' training journal
Post by: ChrisM on June 02, 2015, 03:24:26 pm
I take it you have a pair? Any good sites to order from?
Title: Re: Chris' training journal
Post by: Dreyth on June 02, 2015, 04:09:03 pm
+1 for do-wins. been squatting in them for years and they do make a difference.

http://www.roguefitness.com/rogue-weightlifting-shoes?151=126&gclid=CjwKEAjwqLWrBRC-_OaG-IfL0kASJAAbzKsVyZ0IRcygNVr1Md22hjy7Q2DrVImn-P6OMDRpNq72yhoCTzLw_wcB
Title: Re: Chris' training journal
Post by: LBSS on June 02, 2015, 05:59:55 pm
fwiw i've had mine for like 5 years now and they are basically like new.
Title: Re: Chris' training journal
Post by: maxent on June 03, 2015, 01:16:03 am
fwiw i've had mine for like 5 years now and they are basically like new.

mine too. i like the dowins but our models are old and not sure if they apply to the newer ones (http://www.amazon.com/Pendlay-Mens-Weightlifting-Shoes/dp/B00O82AV14). They might even be better?

 max barbell is where i'd buy on a budget (http://www.maxbarbell.com/collections/weightlifting-shoes)
Title: Re: Chris' training journal
Post by: LBSS on June 03, 2015, 09:53:40 am
also, an advance warning: if you do end up getting shoes, BACK OFF THE WEIGHT FOR A COUPLE OF WEEKS AND BUILD UP SLOWLY. even if you don't feel it acutely, the shoes change the movement and your body needs time to adjust. i fucked up my hip when i switched years ago because i got so excited about the increased stability*, and i know at least one other guy who did the same thing (after i gave him this same warning and he didn't listen, lol).

*in fairness, i'm super prone to nagging injuries and always have been.
Title: Re: Chris' training journal
Post by: maxent on June 03, 2015, 10:09:01 am
also, an advance warning: if you do end up getting shoes, BACK OFF THE WEIGHT FOR A COUPLE OF WEEKS AND BUILD UP SLOWLY. even if you don't feel it acutely, the shoes change the movement and your body needs time to adjust. i fucked up my hip when i switched years ago because i got so excited about the increased stability*, and i know at least one other guy who did the same thing (after i gave him this same warning and he didn't listen, lol).

*in fairness, i'm super prone to nagging injuries and always have been.

i remember your refrain when i got my romaloes 2. I actually ended up getting injured even though i had tried to transition into the bigger heel. So it's good advice. And to be fair i get waaaaay leaned over with a higher heel which is dangerous and it might not apply to chris, he might still be pretty upright in which case he can go balls to the wall with his new shoes when they come. But still it's good advice to transition into the new shoes. Maybe he could use the shoes as a backoff work after squatting normally with his regular shoes, and slowly increasing the sets done with oly shoes while decreasing the sets done with non-lifitng shoes? Idk, im sure chris will work it out himself, he's smart. But it's a good warning and i expected you to give it to him - so good looking out!
Title: Re: Chris' training journal
Post by: ChrisM on June 03, 2015, 10:12:29 am
Thanks guys! I shall get on that :)

Did back and biceps yesterday and some plyos. 48-50" standing box jumps and some 3 step 54" ones. Handful of each trying to keep movement efficiency up. Its impossible to go full speed on 3 step approaches in running shoes....smh. lol
Title: Re: Chris' training journal
Post by: Coges on June 03, 2015, 09:22:35 pm
also, an advance warning: if you do end up getting shoes, BACK OFF THE WEIGHT FOR A COUPLE OF WEEKS AND BUILD UP SLOWLY. even if you don't feel it acutely, the shoes change the movement and your body needs time to adjust. i fucked up my hip when i switched years ago because i got so excited about the increased stability*, and i know at least one other guy who did the same thing (after i gave him this same warning and he didn't listen, lol).

*in fairness, i'm super prone to nagging injuries and always have been.

I concur and I believe I may be the other guy unless LBSS knows someone else who was stupid enough to ignore his advice too ;D
Title: Re: Chris' training journal
Post by: LBSS on June 04, 2015, 10:02:46 am

I concur and I believe I may be the other guy unless LBSS knows someone else who was stupid enough to ignore his advice too ;D

i'll never tell  ;)
Title: Re: Chris' training journal
Post by: ChrisM on June 05, 2015, 11:40:04 pm
Hooped a little this morning. About an hour of games, I didnt go to hard,  just worked up a sweat and tossed in some dunks after.

Lifted around 7pm, BW 183lbs. Could tell i was ready to lift today.

Deadlift:

top single.... 425 x1.  :personal-record:
365 7x3. So much difference for me lifting later vs before noon. The 425 felt like a 405. Almost easy. Work sets felt good too.

Circuits of core work, BSS (135lbs 3x8 each leg), seated calf raise (135lbs x12, x12, x15), seated ham curls (145lbs 3x12) and glute kick back machine (100lbs 3x12 each leg). Did 3 36" box jumps and a set of core work between each set of exercises....lotta core work and jumps lol!

Happy to get this done! I may deload next week or jump straight into explosive stuff and plyos...see how I feel Monday. Thinking of 2-3 weeks then another 6 weeks of strength block to try and get 425/455.
Title: Re: Chris' training journal
Post by: ChrisM on June 06, 2015, 04:00:24 pm
Messed around today while the girl did legs.

power cleans at 135lbs. just working form. 5x3. pressed the last one of each set for fun.

whole bunch of jumps and plyos. weighted box jumps. depth jumps. weighted jumping step up things. pogos. some hurdles. buncha core.

side note....182lbs but looked awesome (IMO). Took a rare selfie for future body comp analysis :)
Title: Re: Chris' training journal
Post by: ChrisM on June 09, 2015, 04:01:50 pm
Had the gfs lil girl come down with a rash yesterday so spent the day at the er isntead of the gym lol! So...we start peaking today.

BW: 182lbs.
Energy: ehhh. 6/10

Squats....worked my way up to a 405 single. 5 back off singles at 365. Trying to keep my limit strength close to max.

Banded jump squats: 135lbs + bands(120lbs) 4x5; 185lbs +bands x5.

Supra max quarter squats (for speed): 405lbs +bands- 3x5. Probably a littleto easy but didnt want to jump straight to 455 or 495 + bands. Flying up on reversal.

Some core work: weighted decline and regular situps, russian twists with med ball, weighted leg raises, some oblique work, couple planks.

Had to cut it off early for some stuff. Will go back later for heavy calf raises and stepups along with some shooting and more core work.

Laterrrrr: did some step ups...heavy calf raises. 3x8 and 3x12. Hooped...1 4v4 half court...1 5v5 full. 4v4 I couldnt be guarded...forst step was explosive quick. Sweet. Second game (5v5) they decided to just keep fouling the fuck out of me...real bitch shit. Wasnt happy. Tried to tear the rim off over a guy...missed. Bah.

Tossed a few lobs after to ease my anger lol! Getting up on minimal effort. One ME...easy tomahawk off the glass coming right to left. Happy now.  :)
Title: Re: Chris' training journal
Post by: ChrisM on June 11, 2015, 08:56:09 am
Did back, biceps, core and light shoulder work (i never really go heavy on shoulders lol) yesterday. Was supposed to toss in some shock and plyo jumps in between sets but ws super pressed for time. Guess it wont be so bad...Im off this week on my schedule since I couldn't squat Monday. Everythings been pushed back. Yesterday was supposed to be rest...

I'll jump today on the court and do chest/tri/core and mix in some plyo work.
Title: Re: Chris' training journal
Post by: ChrisM on June 11, 2015, 06:28:04 pm
Woke up....ate breakfast....weighed myself (which i usually do pre mean)...

179.9lbs. WTF. Im thinking i mayyy not have ate enough yesterday lol!

Anyway, shot around this morning for an hour. Nothing strenous just mechanic and muscle memory work. Wasnt awake enough to jump lol! Tossed in a few light dunks.

Lifted chest/tricep and core this afternoon. Did a larger volumeof plyos and jumps throughout since I didnt do anything yesterday. Ended the workout with some 3x3 hang cleans and box jump super sets. Felt very bouncy. :)
Title: Re: Chris' training journal
Post by: ChrisM on June 12, 2015, 04:44:37 pm
BW 181 today.

Warmed up to a 425x1 deadlift. 2 x3 backoff at 365. 1x5 at 315.

Rack pulls from the knee: 455lbs 3x3. These...wow. Glute and low back feeling it. First time trying these and man, they're tough. Its amazing how the momentum you have during a full ROM deadlift helps.

Hang cleans: 3x3 at 135lbs. Form getting better IMO.

BSS: 2x8 each at 135lbs.

Ham curl and glute kick super sets. 2 sets at 145lbs and 100lbs 12 reps each.

Seared calf raises: 3x12 at 150lbs.

Cut back on some core work...only did half of my normal routine.

Notes: wondering how much strength I'll lose during this block over the next few weeks. Im hoping that by keeping a top single and a few backoffs it wont be too bad. Also...need to FS and do hip thrusts next week. :/
Title: Re: Chris' training journal
Post by: LBSS on June 12, 2015, 05:06:35 pm


Seared calf


(http://upload.wikimedia.org/wikipedia/en/0/05/Electric_cattle_branding_and_earmarking.jpg)
Title: Re: Chris' training journal
Post by: ChrisM on June 12, 2015, 05:20:17 pm
LMFAO!!!! Yea...should probably proof read when I post directly after lift8ng and from my phone.

Small keys + low brain function from being tired= awesome. lol


*seated calf raises. :)
Title: Re: Chris' training journal
Post by: Coges on June 14, 2015, 07:59:00 pm
Rack pulls from the knee: 455lbs 3x3. These...wow. Glute and low back feeling it. First time trying these and man, they're tough. Its amazing how the momentum you have during a full ROM deadlift helps.

I'm glad I'm not the only one. I'm only doing these with 150kg but they're a complete bitch. 
Title: Re: Chris' training journal
Post by: ChrisM on June 15, 2015, 04:05:22 pm
Squat day!!!! Also finally got my BF% tested.

BW: 181lbs.

Squat: 135x5, 225x3, 315x1, 365x1, 405x1, 365x3, 315x3. Lil different but it was nice.

quarter squats: 405 (+120bands) x5, 475 (+120) x4 and x5. Was supposed to be a 3x5 buuuuut....back/knee didnt like rep 4 lol! Dn near failed it. Got stuck in the reversal and thought it was over. Anger+adrenaline ftw.

Step ups: 120lbs 3x6 each.

Calf raises on leg press: 650lbs x12, x10, x10.

36" box jumps supersetted after each calf raise set x3.

Buncha core work. Great workout overall.

Got BF tested by one of the trainers before lifting, 8.42%. Way lower than I was expecting but i have noticedy lower abdominals a lot more lately. One easily visible vein and one kinda there and shoulders/chestare more striated and showing some vascularity now too. Sweet.

Title: Re: Chris' training journal
Post by: ChrisM on June 15, 2015, 04:06:18 pm
Coges....agreed. Ughhhhh lol
Title: Re: Chris' training journal
Post by: ChrisM on June 16, 2015, 09:51:11 pm
Lifted back and biceps today...little bit of core work.

Played some half court afterward and dunked with a buddy. I definitely haven't been jumping enough lately. My timing is off on a lot of dunks and Im not getting up with consistency. :/ When I do tho Im definitely getting closer to my goals. Need to jump more!
Title: Re: Chris' training journal
Post by: ChrisM on June 19, 2015, 09:40:12 am
Did chest and triceps in the morning yesterday and ran 2 hours of full.court in the evening. Scared the shit out of myself...went for a block and cut bumped and landed with my left foot up against the wall (a la PG13). Luckily my right foot was already on the ground so I could transfer weight to it immediately when i felt the wall. My ankle, right side of my achilles is sore this morning but no major pain or anything. Will be monitoring it closely.

Overall played pretty well, jumper was a little long all night (typical after chest/tri lol) but got to the bucket easily and had a ton of assists off drives. Had one putback dunk that was ok and backironed a pump reverse on a fast break....not sure why I tried that lol! :)
Title: Re: Chris' training journal
Post by: vag on June 19, 2015, 01:00:50 pm
backironed a pump reverse on a fast break....not sure why I tried that lol! :)

Easy answer.
The same answer to the philosophical question 'why do dogs lick their balls?'

Because you can!
:lololol:
Title: Re: Chris' training journal
Post by: ChrisM on June 19, 2015, 02:15:22 pm
lol that is a good answer...even if I can count the number
 of times I've hit a pump reverse on one hand :/
Title: Re: Chris' training journal
Post by: ChrisM on June 21, 2015, 12:06:19 pm
Ankle feels good after ice and stretching stuff multiple times between Thursdays and Saturday night. So....deadlift day.

BW: 182.5lbs. :/

Deadlifts: 135x5, 225x3, 315x1, 365x1, 425x1, 365x3, 365x3, 315x3. Top 425 felt much easier this week.

Hang cleans: 3x3 at 135lbs

BSS: 3x8 each at 135lbs

Circuit 3x of FS (135lbs x5), ham curl (145lbs x12) and glute kicks (100lbs x12 each leg) and core.

Good workout overall, substituted some hang cleans for rack pulls to.try and get more explosive. Been thinking I should add a dedicated speed day into my next block...
Title: Re: Chris' training journal
Post by: ChrisM on June 23, 2015, 11:46:56 am
BW 180lbs...

Squat day yesterday. My right knee is flaring up...mild tendinitis it feels like. :/ Was sore enough that it was the limiting factor in 1/4s and box jumps. More ice and ibuprofen.  If it doesnt improve i may need a week off.

ATG squats: 135 x5, 225 x3, 315, 365, 405, 365 x3, 315 x3, 225 x5. I like the pyramid for keeping some strength and speed during the squat.

1/4s : 475 +120 bands: - x5, x5, x5. Strong, bar popping up but knee was limiting depth by a few inches it felt like.

Circuits: step ups (120lbs 3x6each), back extensions (45lbs 3x8), 36" box jumps (3x5), calf raises (560lbs 3x12), FS (135lbs 3x5) and a ton of core.

Beach tomorrow for a few days so ive been actively cutting back carb intake a little. Very noticed. Weight down, vascularity up. Looks freakin awesome.


Oh, got engaged too. Yay!
Title: Re: Chris' training journal
Post by: LBSS on June 23, 2015, 12:03:14 pm



Oh, got engaged too. Yay!

+1,000 for breaking the adarq.org streak of relationships ending!
Title: Re: Chris' training journal
Post by: gukl on June 23, 2015, 01:05:52 pm
^^ congrats!
Title: Re: Chris' training journal
Post by: Coges on June 23, 2015, 08:28:02 pm
Oh, got engaged too. Yay!

Great stuff. Congratulations mate.
Title: Re: Chris' training journal
Post by: ChrisM on June 24, 2015, 12:10:04 pm
Thanks guys!!

Hit back/bid yesterday and chest tris today. Some plyos and jumps yesterday but cut back the volume. Today I shot around after lifting and did a couple dunks....timing is waaaaay off right now. Knee is ehh...soreish but no sharp pains once im warmed up fully. Missing a few inches it feels like on vert...body is probably compensating a little for the knee :/ will continue the ice and ibuprofen routine.
Title: Re: Chris' training journal
Post by: ChrisM on June 27, 2015, 03:38:50 pm
Sick on vacation annnnd the gym sucks lol! Half assed some deadlifts today and did a circuit of back and bis....just one lol!

ughhh.
Title: Re: Chris' training journal
Post by: ChrisM on June 30, 2015, 01:11:49 pm
Well....fuck.

Got back home last night, squats today.

Got pinned in 405. :( worked up to it...365 no problem. 405 on the walkout was fine but halfway down my stomach bubbled and my brain said....dont shit yourself. And it was all over lol! So i just sat in the hole with stretching for a few seconds then dumped it. Weird...it didnt feel heavy in the whole at all. I could breathe and talk. Im pretty sure not eating breakfast+being 178lbs this morning from shitting and puking andy mental fuck screwed me.

Oh well. 315lbs 3x5 and 225 2x10 for some volume and speed. Said Fuck the rest of my lifts and did core, box jumps and depth jumps.for about 20 mins. Might play later if i can stop getting sick.

Also...time to go back to some volume...going to write a new program, probably have a heavy squat and deadlift day with some volume then have an explosive and assistance day with mostly speed work (hang clean, speed quarter squats, front squats) to try and express power better.
Title: Re: Chris' training journal
Post by: Coges on June 30, 2015, 09:25:30 pm
my brain said....dont shit yourself

This is pretty much the worst thought to have in a public gym mid squat and easily justifiable on the list of why to dump the bar  ;D
Title: Re: Chris' training journal
Post by: acole14 on June 30, 2015, 09:42:33 pm

Got pinned in 405. :( worked up to it...365 no problem. 405 on the walkout was fine but halfway down my stomach bubbled and my brain said....dont shit yourself. And it was all over lol! So i just sat in the hole with stretching for a few seconds then dumped it. Weird...it didnt feel heavy in the whole at all. I could breathe and talk. Im pretty sure not eating breakfast+being 178lbs this morning from shitting and puking andy mental fuck screwed me.


I had to read that bit a few times to work out what 'it' was  :trollface:
Title: Re: Chris' training journal
Post by: ChrisM on June 30, 2015, 09:52:32 pm
Bahahahahaaaa! Hey....given a choice between the 2 options I had...the bar being dumped was a clear fromt runner lol
Title: Re: Chris' training journal
Post by: LBSS on June 30, 2015, 10:01:48 pm
Bahahahahaaaa! Hey....given a choice between the 2 options I had...the bar being dumped was a clear fromt runner lol

pansy
Title: Re: Chris' training journal
Post by: ChrisM on July 04, 2015, 10:43:14 am
Did some back and bicep Wed, Chest and tri on Thursday morning...hooped Thursday night. Didnt feel bouncy but felt better than I have. Couple nice dunks....one in game dunk...shoulda been 2. :/

Friday: bw at 181 again. top single deadlift of 415. 365lbs 3 sets of 5. Some calf raises. Easing my way back in after the bout of bleeeehs. Wrote a new program for the next 8 weeks....ready to hit it on Monday hard.
Title: Re: Chris' training journal
Post by: ChrisM on July 06, 2015, 10:19:43 pm
Alright....time to get back into this. Squat day!!!

BW: 182lbs.
Injuries/Soreness: right knee tendinitis, went away during warm up squats.

Dynamic warm up and some box jumps.

Squats: 135 x5 paused, 225 x3 paused, 315 x1, 365x1, 385 x1. Top single quite explosive. Definitely had 405 in me but didnt want to push to hard first day "back".

365 2 sets of 3. 315 3x5. First quad pump ive felt in awhile. Sweet.

Circuits (3x): stepups (120lbs x10 each leg), back extensions  (45lbs x10), and calf raises (570lbs x12). Core work.

Legs feel like jello. Tried a few SVJs on the court as i was leaving, barely grabbing rim so 32ish. Whew. Lol
Title: Re: Chris' training journal
Post by: ChrisM on July 09, 2015, 01:41:58 pm
Hit back/biceps/core Tuesday afternoon. Decent session.  Added an extra set of rows, lat pull downs and rear delts...looked awesome lol!

Wed...finally got around to doing what I shouldve always been doing... a light weight speed day. Ive been feeling 'slower' with all these heavy lifts and I havent felt 'springy' in a while soooo....easing my way back into it.

182lbs BW, knee is ehhh...sigh. ice and stretch.

Banded Jump squats: 135lbs (+bands) 3x5.

Banded speed squats (full atg): 225lbs (+bands) 1x10, 225lbs 1x8 drop setted to 135lbs 1x8. Felt myself slowing down on the second set so I dropped down some weight and repped a few more.

Hang clean: 3x3 at 135lbs.

FS: 2x8 at 135lbs. Still havent found a comfortable wsy to hold the bar on these :/

Skipped hip thrusts and straight leg deads because i was short on time. Bah.
Title: Re: Chris' training journal
Post by: ChrisM on July 09, 2015, 11:09:50 pm
Sometimes....I hate people.

Was supposed to lift chest/tricep tonight after a rec league game I got invited to but...not going to happen.

Showed up at tip off and warmed up...came in slighlty warm with 14mins to go in the first half. Promptly airballed a 3 in the corner. Ok...that sucked but whatever lol! Drive left next possession...go up...get my arm ripped off the ball, try to spin it off glass on my way down with the right hand...no call. This makes me slightly not happy. Figure thats how its going to be so at the 12 min mark I decide to drive again and go through contact for a layup. Yup. Get hacked...no call. Doesnt matter, make the layup this time. Drop a 17ft step back jumper off a crossover and come out at the 11 min mark.

Spend the rest off the half and half time finishingmy warmup lol!

As we start the 2nd half up 41-37 I hear the guy im guarding (and vice versa) say to his teammates "gimme the ball, I can take him...hes not that good".  :raging: Alright. I actually size the guy up, about 6'2/215lbs, not fat but not athletically built. just stocky. No real handle or jumper from what ive seen. By now...im apparently incensed enough my team can see it lol! I get the ball to start the half. NBA range 3....wet. Come down...grab a defensive board. Coast to coast for a finger roll.  :trollface: I can feel it now... Over the next 9 mins we extend the lead up to 21 points...I have 4 3s. A couple layups and another mid range jumper. Blocked his shit 4 times and basically taken him out of the game. I feel fantastic. At the 8 min mark I hit him with a snatch back cross that left him turned around and lost. I decide to shoot the 3 left handed and bury it. I figure this is enough so I sub out and watch from the bench as my teammates keep the lead around 25-26 points.  I figure Im done for the night until one of our guards steps on a guys foot and rolls his ankle. :( I come back in with one goal...dunk on someone. I get it two possessions in and throw in a baseline one hander semi clean on a secondary break. Next time down the guy from earlier switches back onto me...i hit him with a hesitation move and go baseline and im 2 steps in front and thinking easy slam...yea...not happening. As im going up i saw him jumpwith his arms towards ME, not the ball...knowing i was completely defense-less I tuck the ball down and am thinking reverse layup maybe depending on how hard he hits me. Wrong again...dude fucking shoves me in the hip/low back area and launched my ass out of bounds (years of bball instinct took over and i tried to meekly flip the ball iver the backboard lol..i missed)...anyway...i landed quite awkwardly and tweaked my lower back apparently.  Didnt realize this til i got home and started stretching...at the time I was more interested in trying to get past my teammates to beat this guys ass (or try to lol). So hear i am...typing while laying on a heating pad. Fuck.

We won obviously. The last min was uneventful. He got ejected. Blah blah. Im gna be major pissed if i cant deadlift tomorrow. 
Title: Re: Chris' training journal
Post by: ChrisM on July 09, 2015, 11:12:16 pm
Super long post because im bored....wifey isnt home from work yet (12-12 shift in the er smh) and Netflix is in some bs tonight. I think ill eat again.


Oh! And idk if i mentioned...shes an actual wifey now! We eloped at the beach...ill toss up some pics later so you can see my training partner/motivator/best friend/super hot wife. :)
Title: Re: Chris' training journal
Post by: Coges on July 10, 2015, 04:44:15 am
Epic game write up! People in general are shit nowadays.

Congrats on the eloping too. That is fantastic news.
Title: Re: Chris' training journal
Post by: Raptor on July 10, 2015, 09:14:59 am
A story that summarizes perfectly why I don't play ball pretty much at all now: because it's full of retards and I can live happily without getting injured/in fights because a spherical object must pass through a ring.

I can let others worry about that stuff.
Title: Re: Chris' training journal
Post by: LBSS on July 10, 2015, 09:56:32 am
here, have all the upvotes.

(http://i.imgur.com/ye5nOg8.gif)
Title: Re: Chris' training journal
Post by: ChrisM on July 10, 2015, 12:26:26 pm
Lol Thanks LBSS thats awesome.

Raptor....it does take the fun out of it. I never have these issues when playing pickup (usually) because Im very selective about who i play with. But these rec leagues...anyone can sign up. Just gotta keep your head on a swivel and now that sometimes...its not worth it and just bail. Shitty but its life. Im not going to stop doing something i like because I may get injured. Thats a horrible way to live. If i have a career ending injury then itll happen. It will suck ass but shit happens. Cant let it run your life tho!

Thanks also guys on the marriage thing! Shes amazing and im definitely ready to have her by my side always!

As for the back...it feels MUCH improved this morning. Still stiff a tad but the pain and soreness is gone. Going to heat it up and stretch again and repeat that throughout the day.
Title: Re: Chris' training journal
Post by: ChrisM on July 13, 2015, 06:05:23 pm
Did some ehhh deadlifts Friday after some more icing and heat.

135 x5, 225 x3, 315, 365, 415, 315 x5. No assistance work on the legs...didnt want to stress the back to much just test it and see how it felt Saturday.

Was a little tight but not sore or painful. More ice and and heat. Played a little Sunday and it felt ok sooo


Squatted today.

135 x5, 225 x3, 315 x1, 365 x1, 385 x1, 365 x2, 365 x2, 315 x5/x5/x5.

Did a 2 circuits of reverse lunges and back extensions along with core work and box jumps. Had to skip calf raises. Gym packed. :/

Back feels good and knee is good after is sufficiently warmed up but without a warm up...ehhh. But it seems to be getting better slowly.
Title: Re: Chris' training journal
Post by: ChrisM on July 17, 2015, 09:21:43 pm
Lets see....did some back, bis, little bit of shoulders and some core on Wednesday instead of Tuesday....gahh. Had to skip the speed day or do it real late Wed and see if i could recover in time for the game Thursday.  Then got off work later than usual Thursday and didn't have time to do chest/tris before the game. Game sucked...we got blown the bell out. Both our bigs were out and we got hammered on the boards. Lost 131-90. I shot like Lebron in the finals...shitty. Prolly around 40-42% to get 52 points. But...i was still shooting better than everyone else. :/ We were out matched talent wise badly but itight have been competitive if we had our bigs. Knee started bothering me mid way through the 2nd half (had to play all 40 mins) and then went away a little. Got loose in the baseline with about 3 mins to go and went up thinking 2 hander but knee gave out and I barely got a clean one hander. :/ Crumpled on landing, knee definitely not happy. Finished the game with some apathy lol

Today....knee feels the same as it did BEFORE the game yesterday. Its like it quickly recovers to the same point then gets stuck there at like 75-80%.  So i lifted anyway. Top set PR on deadlift at 435. 3 rep PR at 385 for two sets as well. 315 3 sets of 5 for some volume. Did 2 circuits of BSS (135lbs 8 reps per leg), seated calf raises (125lbs 12 reps paused), seated ham curls (145lbs 12 reps) and glute kick backs (100lbs 12 reps) and did some box jumps between sets. Finished with some core work.

Extra stretching and two rounds of icing and it seems to feel a touch better. Really focusing on IT band stretches.
Title: Re: Chris' training journal
Post by: ChrisM on July 25, 2015, 06:48:26 pm
Forgots to logs....bah. Quick recap lol!

Monday: squatted.

Top 385 x1. 365 2x2. 315 3x5. Some assistance work ton of core.

Tues: back/bicep/shoulders.

Wed: speed day!!!!

Power cleans and hang cleans at 135lbs. 3 sets of 3-5 each.
Jump squat 135+bands 3x5.
Speed squat: 225+bands 2x10.
SL hip thrusts: 3x12 each with holds.
Front squat: 135lbs 3x5.
No core work, every set was broken up with a few box or depth jumps.
Finished with some SAQ work with resistance bands. Havent done that in forever...so ummm... Was super bouncy feeling so I tried a few running box jumps, nothing ridiculous because i cant plant in the shoes i lift in :/ like one quick step and up. Took a vid. Will load later.

Thursday: chest/tri/shoulders/core. Chest and shoulders are MUCH improved now that ive hit them a few weeks in a row!

Deadlifting later tonight after dinner with the wifey! Kid free :)
Title: Re: Chris' training journal
Post by: ChrisM on July 28, 2015, 01:11:45 pm
Well....i feel fucking weak as shit lately.

BW 182-183lbs.

Deadlifts....bleh.

Warmups 135 x5, 225 x3, 315 x1, 385 x1 (wtf...that was hard?), 435 x fail/x fail...got angry. Threw shit. Lifted it with probably the worst form in the history of people not included in crossfit. Got angrier.

Worksets
385lb 2x3.
315lb 3x5.

Scrapped assistance work. Because fucking shitty lifts.

Squatted Monday...

Felt better but still weak... 385 top ATG single felt more difficult than it should.

Sets:
355lbs 2x3.
315lbs 3x5.

Two circuits of assistance  (instead of 3 :/ )
Core/stepups/back extensions/core/box jumps repeat
core/calf raises/lunges/core/box jumps repeat.

I gotta get out of this rut. On a positive note...knee is feeling almost 10p%. Im beginning to think tendinitis is NOT an over use injury but a stretching/alignment issue...
Title: Re: Chris' training journal
Post by: Merrick on July 28, 2015, 02:32:38 pm
Hey Chris,

Squatting over 2x BW obviously contributes greatly to your DLRVJ, but do you feel like your deadlifts have contributed much?  Do you do them just because they are a p-chain dominant exercise to balance things out, or do you think they actually contributed to your DLRVJ?
Title: Re: Chris' training journal
Post by: ChrisM on July 28, 2015, 02:37:57 pm
Thats a great question Ive asked myself from time to time. What I've decided is the truth is somewhere in the middle.

I originally started deads to balance myself as an athlete absolutely. Now, I DO think its helped my DLRVJ...how much tho I'm not sure. My vert has increased since i started deadlifting and so has my SLRVJ (barely but I dont train it often if at all truthfully). Id like to think the extra glute and ham recruitment HAS to help in the jump. It certainly helps with cutting/directional movements.
Title: Re: Chris' training journal
Post by: Merrick on July 28, 2015, 02:42:49 pm
Would you say your squats are quad dominant or glute dominant?  Where do you feel the most activation?  I'm always curious in seeing what dynamics worked for people who increased their vertical significantly

And also, is your DLRVJ quad or hip dominant?
Title: Re: Chris' training journal
Post by: ChrisM on July 28, 2015, 06:32:54 pm
Well...it USED to be quit quad dominant  (my squat) but lately itsuch more balanced; I feel it in my hams coming down into the hole, glutes coming out and quads take over at about the parallel mark. :/

Im still very much quad dominant when I jump ME IMO (dunking etc) but ive noticed more hip pop lately on my box jumps. Wondering how thats going to translate when I can jump ME again pain free.
Title: Re: Chris' training journal
Post by: ChrisM on July 28, 2015, 06:34:49 pm
Id say the most useful thing tho was definitely squatting. I was a quad dominant, reactive jumper before. By adding strength Ive balanced it out quite a bit. I think i still lean towards reactivity but its not a glaring difference like before.
Title: Re: Chris' training journal
Post by: Raptor on July 28, 2015, 06:46:28 pm
Reactive in my books is just a translation of "my quad tendons accept a tremendous amount of load without shutting down the quads in the process".
Title: Re: Chris' training journal
Post by: ChrisM on July 28, 2015, 07:08:19 pm
Yea, Ive seen it classified as having strong tendons.


But...think about it, great force goes into the tendons and if the dont collapse they must what? React. Its just a reaction to the force put into them. Thats why reactive guys get higher with each step (to a point), each step gathers speed...more speed...more force in...more force rescted out.
Title: Re: Chris' training journal
Post by: Raptor on July 28, 2015, 07:34:20 pm
Well of course it is. But it's depressing to think that stuff is more into the realm of genetics than it is in the realm of actual training effects. To get a training effect would mean, IMO, to do a tremendous amount of volume of plyometric work, a stuff that athletic/high jump coaches here in Romania do abide by.

Same thing with becoming a reactive "dunker" - go the Jordan Kilganon or Kadour Ziani "non stop dunking/dunk or die" route. But only those whose genetics were "right" to begin with will be able to go that route without getting injured, because someone with faulty mechanics/"bad structure" for jumping will take in so much damage from high volume jumping (using those bad mechanics combined with a bad structure) that they will get injured before any positive training effects will become noticeable.

It's really depressing when you think about it.
Title: Re: Chris' training journal
Post by: LBSS on July 28, 2015, 09:47:46 pm
i don't know about depressing but it is discouraging. i was thinking today about how i think i'm kind of like an anti-wolverine, in that i heal really slowly from musculoskeletal shit. i jammed my thumb skiing in february and it hurt for like 2.5 months. and i think that means i recover really slowly even from normal training.
Title: Re: Chris' training journal
Post by: Raptor on July 29, 2015, 06:21:17 am
Dem glucocorticoid levels...
Title: Re: Chris' training journal
Post by: ChrisM on July 29, 2015, 12:26:42 pm
Ive never really thought abiut it like that. It is an interesting view point and probably has great merit but it just seems to pessimistic for me. I prefer to believe i am capable of whatever i set my mind to. Its been proven many times the mind is stronger than the body, we all have limits but do we reach them mentally (via stagnation, doubt, knowledge, etc) or do we actually reach a physical genetic limit?
Title: Re: Chris' training journal
Post by: LBSS on July 29, 2015, 01:08:34 pm
Ive never really thought abiut it like that. It is an interesting view point and probably has great merit but it just seems to pessimistic for me. I prefer to believe i am capable of whatever i set my mind to. Its been proven many times the mind is stronger than the body, we all have limits but do we reach them mentally (via stagnation, doubt, knowledge, etc) or do we actually reach a physical genetic limit?

i mean that's cool and all, but you have to remember that you are really, really gifted athletically. tell my toes that my mind should be stronger than this:

(http://1.bp.blogspot.com/-pkjKqbYf-9g/VbkJWSsre4I/AAAAAAAAAn0/2R8c12mOI4E/s320/left%2Bfoot%2Bcircled%2Bredacted.png)
Title: Re: Chris' training journal
Post by: Merrick on July 29, 2015, 01:14:40 pm
Ive never really thought abiut it like that. It is an interesting view point and probably has great merit but it just seems to pessimistic for me. I prefer to believe i am capable of whatever i set my mind to. Its been proven many times the mind is stronger than the body, we all have limits but do we reach them mentally (via stagnation, doubt, knowledge, etc) or do we actually reach a physical genetic limit?

i mean that's cool and all, but you have to remember that you are really, really gifted athletically. tell my toes that my mind should be stronger than this:

Man you are really giving yourself excuses for your lack of improvement lately... Suck it up, just cause you're going in circles constantly don't tell people who are more "gifted" who actually worked hard to improve tons shit like that...  You may have improved since you started but you been on a hamster wheel for a long time...  No need to keep making excuses for yourself as if you have all the knowledge in the world but genetics is holding you back... If you're constantly having shitty workouts where nothing is improving, maybe you don't know what you're doing cause you're clearly not anywhere near your limit... 

Like Chris said, mental limitations are real and you created a big one for yourself
Title: Re: Chris' training journal
Post by: LBSS on July 29, 2015, 02:58:59 pm
Ive never really thought abiut it like that. It is an interesting view point and probably has great merit but it just seems to pessimistic for me. I prefer to believe i am capable of whatever i set my mind to. Its been proven many times the mind is stronger than the body, we all have limits but do we reach them mentally (via stagnation, doubt, knowledge, etc) or do we actually reach a physical genetic limit?

i mean that's cool and all, but you have to remember that you are really, really gifted athletically. tell my toes that my mind should be stronger than this:

Man you are really giving yourself excuses for your lack of improvement lately... Suck it up, just cause you're going in circles constantly don't tell people who are more "gifted" who actually worked hard to improve tons shit like that...  You may have improved since you started but you been on a hamster wheel for a long time...  No need to keep making excuses for yourself as if you have all the knowledge in the world but genetics is holding you back... If you're constantly having shitty workouts where nothing is improving, maybe you don't know what you're doing cause you're clearly not anywhere near your limit... 

Like Chris said, mental limitations are real and you created a big one for yourself

fuck off. i never said chris didn't work hard. i'm not giving him or anyone with good natural leaping ability shit. and i'm not making a fucking excuse. i'm making an observation, which is that some people recover faster from workouts and injuries than others, and a speculation, which is that i am not on the "fast" end of that distribution. that's it. oh and pointing out that i've had god damn arthritis my my big toes since i was 22. it's not an "excuse" for shit, unless me pointing out that i am not 6'7", 320 pounds and nimble like a ballet dancer is an excuse for me not starting at left tackle for the ravens. if that's an excuse to you, then guilty as charged.

also, i know i don't know what i'm doing. if i could afford a coach then i would have one, but i can't. so i make it up as i go along, i get advice from here (formerly much more advice, when adarq and lance were more active), i get distracted and go off on stupid tangents, i get hurt over and over, and i keep grinding. and it's frustrating -- it's not "lately" that i've been spinning my wheels, it's "most of the time i've been going down this road" -- but i keep trying anyway.

some of the heat in this response is from my own insecurity, the niggling feeling that maybe i'm just a wuss, maybe i should have been more committed or gritted my teeth through that weird feeling in my knee for longer or chosen a career that would allow me more flexibility to train consistently and without interruption instead of one where i've had to travel every 2-3 months. but i don't believe that i'm a wuss, i really don't. my pain tolerance is normal. when my toe hurts, it's because there is not enough cartilage there anymore and my bone is shaped like a little spike. my career choice is what it is and i've dealt with it as best i could.

i have been working at this stupid goal for 5+ years without success. could i have reached it already with a coach and smarter, more consistent training? i bet so. i could also have reached it faster with better genes. but that's not the hand i was dealt. doesn't matter, no excuses, i have to reach my god damn goal anyway.
Title: Re: Chris' training journal
Post by: Merrick on July 29, 2015, 03:17:21 pm
Ive never really thought abiut it like that. It is an interesting view point and probably has great merit but it just seems to pessimistic for me. I prefer to believe i am capable of whatever i set my mind to. Its been proven many times the mind is stronger than the body, we all have limits but do we reach them mentally (via stagnation, doubt, knowledge, etc) or do we actually reach a physical genetic limit?

i mean that's cool and all, but you have to remember that you are really, really gifted athletically. tell my toes that my mind should be stronger than this:

Man you are really giving yourself excuses for your lack of improvement lately... Suck it up, just cause you're going in circles constantly don't tell people who are more "gifted" who actually worked hard to improve tons shit like that...  You may have improved since you started but you been on a hamster wheel for a long time...  No need to keep making excuses for yourself as if you have all the knowledge in the world but genetics is holding you back... If you're constantly having shitty workouts where nothing is improving, maybe you don't know what you're doing cause you're clearly not anywhere near your limit... 

Like Chris said, mental limitations are real and you created a big one for yourself

fuck off. i never said chris didn't work hard. i'm not giving him or anyone with good natural leaping ability shit. and i'm not making a fucking excuse. i'm making an observation, which is that some people recover faster from workouts and injuries than others, and a speculation, which is that i am not on the "fast" end of that distribution. that's it. oh and pointing out that i've had god damn arthritis my my big toes since i was 22. it's not an "excuse" for shit, unless me pointing out that i am not 6'7", 320 pounds and nimble like a ballet dancer is an excuse for me not starting at left tackle for the ravens. if that's an excuse to you, then guilty as charged.

also, i know i don't know what i'm doing. if i could afford a coach then i would have one, but i can't. so i make it up as i go along, i get advice from here (formerly much more advice, when adarq and lance were more active), i get distracted and go off on stupid tangents, i get hurt over and over, and i keep grinding. and it's frustrating -- it's not "lately" that i've been spinning my wheels, it's "most of the time i've been going down this road" -- but i keep trying anyway.

some of the heat in this response is from my own insecurity, the niggling feeling that maybe i'm just a wuss, maybe i should have been more committed or gritted my teeth through that weird feeling in my knee for longer or chosen a career that would allow me more flexibility to train consistently and without interruption instead of one where i've had to travel every 2-3 months. but i don't believe that i'm a wuss, i really don't. my pain tolerance is normal. when my toe hurts, it's because there is not enough cartilage there anymore and my bone is shaped like a little spike. my career choice is what it is and i've dealt with it as best i could.

i have been working at this stupid goal for 5+ years without success. could i have reached it already with a coach and smarter, more consistent training? i bet so. i could also have reached it faster with better genes. but that's not the hand i was dealt. doesn't matter, no excuses, i have to reach my god damn goal anyway.

I wasnt calling u a wuss.. I was les referring to your toe situation and more referring to ur recent rants about genetics, specifically in ur thread about going to the baseball game stuff saying something along the lines of going to games to have fun like this and genetics is why im not an elite athlete..

Elite athletes and people who make great progress have social lives too you know... That statement really came off as u making a cop out for ur lack of being "elite".. It remind me of fat people who fail to lose weight and go "whatever, i have a naturally slow metabolism so its hard.. At least i enjoy my life by eating what i want unlike others"
Title: Re: Chris' training journal
Post by: LBSS on July 29, 2015, 03:44:28 pm
i pass up social stuff all the time because it's more important to me to train. multiple times a week i do that.

ONE TIME i decide to do something social on a night when i'd planned to work out doesn't mean i'm a fat person eating pizza and milkshakes every day and wondering why i don't lose weight.

my "rants" about genetics are not rants. they're just observations. i am not a genetically elite athlete, in no single aspect of athleticism am i really elite. the overwhelming majority of people on earth are not, either. chris is an elite leaper, and that's a product of him working hard and being gifted in the first place. i could take a break from life, hire a coach, train my ass off for two years, and still not jump as high as he can. that is life. doesn't mean i can't jump higher than i do, or that i'm near my ceiling. but saying that some people have higher ceilings than others is beyond obvious, i don't really get what the objection is.

EDIT: sorry for the journal hijack, chris.
Title: Re: Chris' training journal
Post by: Raptor on July 29, 2015, 03:46:42 pm
Are you kidding me?

How about telling me how much I waste my time having pretty much the same ratio of squat/BW in the last 7 years or so, going religiously to the gym and putting as much if not MORE effort than anybody else I know.

No matter what I did, the squat/BW ratio stayed the same all this time. And pretty much everything else. Increase in bodyweight? See SOME increases in strength, but overall the same ratio.

Genetics is genetics, and you can't go around it.
Title: Re: Chris' training journal
Post by: Merrick on July 29, 2015, 03:59:38 pm
Are you kidding me?

How about telling me how much I waste my time having pretty much the same ratio of squat/BW in the last 7 years or so, going religiously to the gym and putting as much if not MORE effort than anybody else I know.

No matter what I did, the squat/BW ratio stayed the same all this time. And pretty much everything else. Increase in bodyweight? See SOME increases in strength, but overall the same ratio.

Genetics is genetics, and you can't go around it.

Genetics is genetics to a degree.  There is a difference between training properly and making progress that is attainable, and religiously working out but not making progress.  I don't think your squat numbers are even close to the realm of "i'm near my genetic level'
Title: Re: Chris' training journal
Post by: Raptor on July 29, 2015, 04:03:09 pm
Well I've done everything by the book. You tell me how the same ratio is maintained despite increases in bodyweight? Sounds like a genetic thing to me.

Remember, my "natural" VJ back when I was 15 was "wow I touched the net" level off one leg (12 inches) and I didn't know a two-leg jump was even possible. That's the genetics I was served up with.
Title: Re: Chris' training journal
Post by: ChrisM on July 30, 2015, 02:20:24 am
No need! Its not really a hijack lol, I find it interesting! I do think its partially genetic, partially mental block, and maybe as LBSS stated he just hasn't found the right "formula" or type of lifting that takes him to his genetic peak. While I am probably one of the outliers on this forum in terms of natural ability (I was mid-upper 30s RVJ with no training) Ive still made gains by training. Ive mentioned before my first 8-12 months were basically nothing as I was figuring out how to lift and what worked for my body type/genetics. Partially owing to my more reactive dominance it 'seems' easier for my gains because I think gaining strentgh is MUCH easier than training RFD or reactivity. Id venture to say most of us will find our genetic cap for reactivity well before we realize our strength cap. With that said...those lacking in a reactive quality may benefit from KF style training, just get diesel and train RFD only as much as needed to have proper jump mechanics? IDK just thinking out loud here.

I can say thatwhile Ive put 8+ -ish inches on my RVJ my SVJ is whats had massive gains! Fromid 20s to mid 30s and it has a dorect correlation to my squat and deadlift #s.
Title: Re: Chris' training journal
Post by: ChrisM on July 30, 2015, 02:28:15 am
Oh....another theory that I've seen lately and read a little on is how your genetics may not be so much inherited as they are 'awakened' (for lack of a better term) as a pre teen.

Basically, they say what you do from age 6/7 until you hit puberty has more to do with your ability to run or jump than who your mom or dad are (world class athletes that have kids not withstanding). I sort of agree here. My mom is of average athletic background and my dad played high school sports but from what I can tell he was more an endurance athlete than an explosive one. My younger brother never played sports...he's average athletically. My little sister danced and is slighlty above average. Me? I fell in love with dunking in 2nd grade when I saw Jordan in the finals. I distinctly remember destroying nerf hoops and little goals dunking all the time from then on. I've ALWAYS jumped...and always tried to jump higher than my friends or classmates. I did, but it wasnt a crazy difference until I hit puberty and suddenly my vert took off while other buddies who hadnt been jumping for years stayed around the same.

So...conclusion: either I hit a recessive gene jackpot from my parents or rate coding as children has some merit.

More food for thought :)
Title: Re: Chris' training journal
Post by: ChrisM on July 30, 2015, 02:32:27 am
Oh did some speed work tonight lol

Hang cleans/power cleans: 2x5 135lbs, 1x5 185lbs.
Jumpsquats: 3x5 135lbs +bands
Speed squat ATG: 225lbs +bands x8, SS 135lbs +bands x12.
KB swings: 50lbs 2x15.
FS: 135lbs 1x5
Straight leg deadlift: 135lbs 1x10.

Round of 2-3 box jumps and depth jumps between every set. Very explosive on the box jumps today!

Skipped last set of FS and Straight leg deads along with hip thrusts and my resistance banded SAQ drills because the wifey got off work early....didnt tell me...then sent some very persuasive texts from bed. So...yea. Shes hot as all fuck and amazing i bed....cardio FTW!
Title: Re: Chris' training journal
Post by: LBSS on July 30, 2015, 08:13:42 am


So...conclusion: either I hit a recessive gene jackpot from my parents or rate coding as children has some merit.


or both, you know?
Title: Re: Chris' training journal
Post by: maxent on July 30, 2015, 08:46:39 am
Interesting discussion! another factor may be cultural. I think you guys in the US are lucky to have a culture of physical performance from an early age. I went to a relatively exclusive private highschool with lots of facilities but we had no weight room and no would ever have thought to get kids lifting. In the US kids have been lifting in school for decades and decades in addition to track and field and competitive sports. We had sports but it wasn't very emphasised except for swimming - and my fav sport football (soccer) then basketball were never popular in my formative years as a teenager. Basketball popularity peaked in the mid nineties thanks to MJ  and was all by dead by the advent of the naughties. I never grew up playing competitive basketball - but i imagine if i had been around guys who were dunking etc at a young age, i would have worked harder to attain something I only thought to be impossible irl. I never saw anyone dunk in front of me throught highschool. I had one friend who was crazy and a bit of a pervert who i remember doing 'jumping exercises' which he called 'hopping like a kangaroo' - i didn't take him seriously but it prob would have helped to build some reactivity at that young age. Unfortunately I had no idea what was possible through training - which isn't something that was emphasised in school days.
Title: Re: Chris' training journal
Post by: LBSS on July 30, 2015, 09:39:30 am
culture does play a really important role in getting lots of kids into athletics, and i'm sure that's part of why the USA is so good at sports. we're also a huge and very rich country with a lot of genetic diversity. none of that hurts, either.

it's funny to see you talk about us as having an especially physical culture, though. i grew up thinking that australians were the most sporty, active people in the world! meanwhile the US is near the top of the world in obesity and overweight.
Title: Re: Chris' training journal
Post by: maxent on July 30, 2015, 09:47:00 am
I think for a while the government spent a lot of money (esp around sydney olympics in 2000) so Australia would become overrepresented in medal count. Finishing 4th in the sydney olympics for such a small population was an incredible achievement. To explain that showing -  we do a good job identifying elite talent and then funnelling them towards well funded programs. But it's another story for everyone else.

The US as the fat GOAT of the world was overturned, we're the fattest GOAT now, fml. Aussies enjoy the idea of being fit, young and athletic as the cliche of beach and sun but i dont know if that's very accurate .. haha. It was in the news a few years ago. It's funny how aussies still like to have a go at americans for being obese though.
Title: Re: Chris' training journal
Post by: ChrisM on July 30, 2015, 12:15:33 pm
Lol My thought process was similar to LBSS'. Hmmm..


And maybe so LBSS, maybe so. Makes sense, even with great genetic markers Im sure the results would be quite different if I didnt jump so much eaely in grade school.
Title: Re: Chris' training journal
Post by: undoubtable on July 30, 2015, 01:11:34 pm
Chris, do you think that playing ball helps with your vert training? I really feel like it must, I mean you're playing a lot of competitive games. In my opinion that nice mix of individual training sessions mixed with competitive activity involving jumping makes a big difference.

I know that not focusing on vert right now I can't get too high while training but a few times I've played ball and we've gone down, the CNS and competitiveness will just take over and I find myself jumping at levels I used to. I've seen the same thing training kids in soccer, there are one's that compete for the club and one's that just train. The one's that just train don't seem to progress as much because they lack the motivation from what I've seen.

I dunno, do we have anyone training almost completely solitary on this site whose made huge strides in vert and can counter that thought? I feel like even Kingfish would play pickup games to rev up CNS.
Title: Re: Chris' training journal
Post by: LBSS on July 30, 2015, 01:42:45 pm
i train completely solitary and let me tell you, playing ball would help. except the last time i played i got my sixth or seventh right ankle sprain -- a mild one, thank goodness -- and i just decided that it's not worth the injury risk. but yeah i think playing ball can have major beneficial impact on movement efficiency and CNS stimulation. for sure.

ETA: and i'm not even good at basketball. would still help.
Title: Re: Chris' training journal
Post by: ChrisM on August 01, 2015, 01:08:32 pm
It helps ABSOLUTELY. I play once a week lately between work/kids/etc and I can tell a difference in how springy I am vs when I play 3x or more a week. I can literally FEEL how the jump is different and the resulting few inches that are lost/gained. If im playing regularly the jump is quicker from penultimate step to take off. My plant speed and control are much higher. The SL jumping differences are even more ridiculous as thats something i dont train.

As for jumping higher when you play...its should be a fact by now. Last night a had a huge 2 hand putback over a 6'3 guy like Blake Griffin did Pau Gasol. I didnt think, I just reacted and jumped higher than I have in awhile. Both forearms up over the rim. 15 mins later I almost missed a simple one hander because I was thinking/planning my steps as I came down the lane. :/
Title: Re: Chris' training journal
Post by: ChrisM on August 01, 2015, 01:16:23 pm
Deadlifted last night while the woman did a monster back/biceps pyramid.

warmups 135 x5, 225 x3, 315 x1, 385 x1, 435 x1. Much better. :) Felt smoother. Still hard but not a ridiculous struggle.

385 x3, x3
315 x5, x5, x8. Prolly had 10 reps in me but saved some for assistance work.

Circuits x2: BSS (135 x8 per leg), seated paused calf raise (125lbs x12), glute kick machine (100lns x10 per), seated ham curl (145lbs x12).

Ton of abs and core stability and about 20 box and depth jumps.

Good workout. Box jumps were great.
Title: Re: Chris' training journal
Post by: ChrisM on August 04, 2015, 12:34:17 am
Squat dayyyyy!

BW 182-184lbs. Energy pretty good today.

Squatsssss
135 x5, 225 x3, 315 x1, 365 x1, 385 x1. Much better this week. 385 was smooth, no sticking point.

355lbs: 2x3. 2nd set knee felt weird on rep 2 but was ok on 3rd. Hmm.
315lbs: 3x5. Flared a little on last reps again but was fine immediately after.

Step ups, back extensions, box jumps, core work and some hi rep paused calf raises in circuit form to finish. Felt good today.
Title: Re: Chris' training journal
Post by: ChrisM on August 05, 2015, 10:50:28 am
Did back/biceps/lightweight core and some box and depth jumps last night.

Had to skip a set of shrugsand my 3x12 on rows because it was packed and the wifey and I only had a little over an hour. :(

I will say this tho: I RARELY "feel" any preworkout and Ive tried a ton but last night, idk... I tried the new c4 50x and i didnt get all tingly or anything but good lordy CNS was ON POINT. Very springy and explosive on the jumps. The lifts felt a little light too...hmmm.

Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2015, 12:23:22 am
Gahhh Im such a slacker. Woman had assistance work on legs and got done before me so I skipped SAQs and straight leg deads tonight.  :(

Warmup
Hang cleans: 135lbs 3x3
Clean and jerk: 135lbs 3x3 (man, box jumps after this...EXPLOSIVE, i think it helps the armswong as well maybe? Either way could feel the hip hinge/pop on them)
Banded Jump Squat: 135lbs 3x5. (starting to get the power back,aybe 10-12" vert on these)
Banded speed squat dropsets: 225lbs x8, 185lbs x8, 135lbs x8. (had 2 guys drop weights for me so I was under constant tension, damn, quad burnnnn)
KB swings: 45lbs 2x20. Maybe too light....gotta find a heavier KB.
Finished with some SL pistols on a plyo box.

Did a round of 3 box jumps or depth jumps after each set so a good amount of ground contacts. Dont feel burnt out tho so thats good.

And that concludes 'speed day'. Probably going to add some sprints in soon.
 
Title: Re: Chris' training journal
Post by: LBSS on August 06, 2015, 09:59:21 am
how heavy are the bands on those jump squats?
Title: Re: Chris' training journal
Post by: ChrisM on August 06, 2015, 10:06:45 am
At the length theyre stretched to at the top ROM the website says 55-60lbs a piece. So theyre around 110lbs extra resistance up top.
Title: Re: Chris' training journal
Post by: ChrisM on August 08, 2015, 02:41:58 am
Had a game last night...I need to start warming up more seriously for playing but the competition in this league sucks and I cant get motivated to play hard at all. :( Im debating quitting and just jumping and shooting around, i think itd be better for me. More reps on both counts. Either way, scored a bunch, one dunk...was ehh, and had a couple huge blocks. Knee was looser after the game so I tried some simple dunks but my timing is HORRIBLE right now. Fuck.

Deadlifted tonight...late. Works gna suck in the morning.

135 x5, 225 x3, 315 x1, 385 x1, 435 x1.
385 2x3.
315 3x8. Nice.

3x circuits: BSS, seated calf raises, ham curls, glute kick back machine. 2 box jumps and some core in between each set.

Notes: box jumps lately are quite explosive but Im not getting up in games like I should be. 2 factors IMO: 1) knee sore at the beginning of games and brain is subconsciously holding me back and 2) havent practiced jumping max in too long, run up feels slow.

Must fix.
Title: Re: Chris' training journal
Post by: ChrisM on August 10, 2015, 05:55:48 pm
Ok....squatted today. Did a few things different. 1) ran through my dyanmic warmup twice,  2) said fuck it, im gna lift and not be in pain today in my head over and over during warmups.

Fucking shit worked.

Squats:
135 x5, 225 x3, 315 x1, 365 x1, 395 x1. Smooth. No discernable sticking point. Def had 405 in me.

365 x3, x3.
315 x5, x5, x8. Not sure where the 8 rep came from but i like it.

Circuits: stepups, back extensions, core, box jumps, calf raises, lunges, core, box jumps....repeat 3x.

Got 20 rep sets on calf raises at 500lbs. Box jumps were nice. Best squat day session in a good while!!
Title: Re: Chris' training journal
Post by: ChrisM on August 14, 2015, 01:08:57 pm
Back and biceps Tuesday....looking bigger. Checked scale, yup. 185-186lbs. Could be the lack of hooping lately tho as well. Grrr.

Wednesday speed day!!!

warmup & kb swings
hang cleans: 2x3 at 135lbs, 1x3 at 155lbs
power clean: 3x3 at 155lbs
clean and jerk: 155lbs 2x3, 185lbs 1x3. Figured I needed some over head pressing in my routine soooo....gna do these for a lil.

jumpsquat: 3x5 at 135lbs + bands ('b')
dropset speed squats: 225b x8, 185b x10, 135b x10. love these.
Straight leg deads: 2x10 at 135lbs.
SL hip thrusts to finish.

skipped SAQ work again...may find a weekend day for just them and some plyos.
Title: Re: Chris' training journal
Post by: ChrisM on August 15, 2015, 01:57:05 am
185.5 lbs tonight pre lifting. :/ Would like to get back down to 181-182ish but I think i can stay here and be alright. May have to drop some volume on upper body days and watch food intake a little more. Anyway....

warmups and some box jumps

deadlifts:
135 x5, 225 x3, 315 x1, 405 x1, 445 x1  :personal-record: Actually thought it would be a tad harder...might have 455 on a perfect day.

405 x3, x3. 3RM  :personal-record: Hell yea.
315 x10, x10, x10. Another  :personal-record: Im liking this!!!

Circuits of box jumps, core, BSS, seated calf raise, ham curls and glute machine. Not in that order...just whatever felt right next for 3 circuits.

Idk if its the extra 3lbs of BW, which i think and LOOKS to be chest/shoulders is helping the pulling or what but I like it! Awesome session!
Title: Re: Chris' training journal
Post by: ChrisM on August 15, 2015, 11:22:49 pm
Did 75% of chest/tri/shoulders tonight lol! Was good, last 25% was spent talking to a Ukranian guy about Oly lifting...turns out he coaches. He had noticed me lifting for the past few weeks amd was curious what I was training for, PRs, etc. Well, he offered some pointers and some quick lessons with the bar on snatches, clean and jerk, and hang cleans. Lil tips made a huge difference! He offered to work with me when were in the gym together from now on. SWEET!
Title: Re: Chris' training journal
Post by: Merrick on August 16, 2015, 12:38:36 am
Hey Chris,

I know you don't really work on your single leg jump, but even without the practice, has it gone up as your strength went up?

Do you have any framework to illustrate this?  For example when you were squatting/deadlifting X at a bodyweight of X, your SLRVJ was Y, and now you're squatting/deadlifting A at a bodyweight of B, and your SLRVJ now is C, etc...

Also something like, maybe your SLRVJ stopped increasing after the 2X BW squat mark, while your DLRVJ kept going up...?

Lastly, why aren't you experimenting with half squats?  At your advanced DLRVJ, they can possibly help peak out another inch or 2 if you implement them correctly

Just curious to see stuff like this... Thanks
Title: Re: Chris' training journal
Post by: ChrisM on August 16, 2015, 02:11:46 am
Hmmm... I dont actually have any good data points in regards to weight room numbers vs SLRVJ. I almost want to say im not a good candidate for that type of correlation and heres why:

-pre knee injury in high school I was a more explosive SL jumper. I jumped ~36" off one sophomore year and maybe 32-33 off 2. So, if i had never gotten hurt I may not have ever jumped off 2 predominantly as I seemed to be a natural SLRVJ guy.

-Since I never train it except for in games (not really training) it hasnt really gone up at all with my weight room numbers. It goes up a few inches when I play regularly but even then its probably only a repeatable 38" or so. Ive gone over 40" in games (caught a 2 hand oop and didnt realize I jumped off 1 til I landed lol) but thats notuch higher than it was 12 years ago. And definitely not a positive correlation to my numbers now.

I guess I could do some SL training stuff here if my knee would fully heal. Would be interesting but Ive gotten used to planting whichever way is quickest in games. It comes second nature now although im definitely higher in a RL DL plant in practice.


As for the half squat stuff.... Ive actually used banded supra max quarters in peaking phases multiple times but my right knee wont allow it currently. It DOES have a great carryover to DLRVJ though.


Final note...Im very convinced that SLRVJ is HIGHLY correlated to BW. Even tho Im 8-9% BF at 182ish lbs I can FEEL the difference from when I was a similar BF% at low 170s weight. It made MORE of a difference then in my SL jumps than it did in my DL jumps. (this was with similar ratios on squat/dead to BW btw...I havent tested this now that Im significantly stronger at a heavier BW)
Title: Re: Chris' training journal
Post by: Merrick on August 16, 2015, 02:18:28 am
Yeah I agree about the BW stuff.  I actually jumped my highest when I'm cutting (under 100g of carbs a day).  The loss of water weight has me weighing 5lbs less than normal and I always PR in these situations even though I'm on a caloric deficit diet and stuff..

I use bands on my slightly below parallel squats, and am just now starting to implement half squats.  I was considering using bands on them too but not sure if necessary.  You think the bands are useful for partials from your experience?
Title: Re: Chris' training journal
Post by: ChrisM on August 16, 2015, 02:22:27 am
Absolutely.  Hell, Ive used them in ATG squats woth success too. They help keep speed up and make you focus on finishing the movement rsther than letting momentum help. It directly correlated to the speed ofy triple extension in an actual jump. I felt like I was finishing jumps with much more snap.
Title: Re: Chris' training journal
Post by: Merrick on August 16, 2015, 02:34:10 am
Absolutely.  Hell, Ive used them in ATG squats woth success too. They help keep speed up and make you focus on finishing the movement rsther than letting momentum help. It directly correlated to the speed ofy triple extension in an actual jump. I felt like I was finishing jumps with much more snap.

Yeah I love the effect of using bands.  I was considering my program and thinking I should add it but thought to myself, "Am I trying to get too fancy by adding bands to everything?" 

I mean bands have such a great effect on vert training I see no logical reason NOT to add them to everything but doing so makes me think im overcomplicating it..

I'm using bands on my below parallel squats, but want to add them when I get good at half squats and also in my current RDL's too.  Most people would say 'no need, don't get too crazy', but I see NO REASON why not...
Title: Re: Chris' training journal
Post by: ChrisM on August 16, 2015, 10:19:31 pm
I switch it up....keeps the body on edge IMO.

I hated using bands on de as deadlifts tho, stopped doing them and deficit deadlifts.
Title: Re: Chris' training journal
Post by: ChrisM on August 18, 2015, 02:29:58 am
Squat day!

BW: 184-185lbs
Energy: good...not great. 7/10.
Soreness/pains: right knee is still quite tight and sore until Im fully warm. Comes back after Ive cooled off as well. Grrr.

Squats:
135 x5, 225 x3, 315 x1, 365 x1, 405 x1. Woot! Back to 405! Wasnt easy but never felt like I was stuck.

365lbs: x3, x3. First set...rep 3...damn near got stuck. Literally watched myself stall just above parallel for a split second, screamed some profanity and hey...shit went up. ;) 2nd set felt much better lol!

315lbs: x8, x8, x7...re rack or get stuck, 30 seconds to catch breath... x2. Dammit.

Some circuits of step ups, back extensions and calf raises. Only did half of my intended core work...quite late tonight.

2 things: starting to clean up diet again and strongly considering going to paused squats even tho Id probably drop my max and sets down 40-50lbs to save my knee. Opinions from those who have gone to paused squats extremely welcome!!
Title: Re: Chris' training journal
Post by: ChrisM on August 23, 2015, 12:39:42 am
Bah. Bad week this week, deadlifted tonight. No accessory work or core as the wife got a migraine while squatting :(

So... 135 x5, 225 x3, 315 x1, 405 x1, 445 x1.

405: x3, x3.
315: x10, x10, x10.

Felt good, not great but oh well. Really bummed about my knee, sometimesits fine other times I couldn't jump 40" if i had a gun to my head. Probably time to see a doc. Also related...lack of hoops and jumping in general is killingmy run up/efficiency. I played some Wednesday instead of lifting and was around 40" running on most I'd say. Had one that my friends said looked like normal me (44-45ish) but it FELT like shit. Also...missed the dunk...horrible timing lol! The ONLY good thing is somehow, some way, I rammed a nice one hander in a pickup game off 1 foot. Surprised the absolute hell out of me.
Title: Re: Chris' training journal
Post by: LBSS on August 24, 2015, 12:09:08 pm
migraines are awful, my condolences to your wife. i got an Rx this year for a migraine-specific drug that actually seems to work: the last time i had an aura i popped one and no migraine materialized. small sample size, but hey, i'm glad to have them. worth talking to a doc if she hasn't already.
Title: Re: Chris' training journal
Post by: ChrisM on August 24, 2015, 01:01:27 pm
We would (will if they persist) but they're incredibly rare for her. I cant remember the last one she had honestly. Ive been to a few docs about the ones I have, they call them cluster migraines but no one has found my trigger yet. I'll get them everyday for a few weeks then none for a period of time (currently almost a year and a half, wooo!). They suck. Hard.
Title: Re: Chris' training journal
Post by: ChrisM on August 25, 2015, 01:16:05 am
Squatted today...BW at 184lbs now. Didnt push to hard because of the knee, just stopped sets wherever it felt like the next rep would have been hard at all instead of pushing out 2-3 more.

135 x5, 225 x3, 315 x1 all paused. 365 x1, 405 x1.

365lbs: x2, x2.
315lbs: x8, x5, x7.

Some box jumps and calf raises at 500lbs (3x20). Weird...box jumps were easy 34-35" SVJ level and the knee didnt hurt at all but I took a one step run up and it was a little sore, could just barely feel it. Sigh. Stretch and ice, skipped the stepups/lunges for the knees sake. Not sure unilateral work would be the best right now. Hopefully get into the doc Wed or Thurs.
Title: Re: Chris' training journal
Post by: ChrisM on August 28, 2015, 11:38:42 pm
Did my back/bicep and chest/tricep workouts this week. Skipped speed day in an attempt to make knee a little better. Cut back on jumps as well drastically.

Shit workout tonight. Warmed up and got up to my 405 x1 and felt good...then had to stop for 20 mins, stopped sweating, barely pulled 445, got mad, went to shit. Did 405 x2 and 315 x10 and called it a night. No use pushing it when mad/not warm. Blah. BW at 186lbs... gains definitely in the chest/shoulders/upper back.
Title: Re: Chris' training journal
Post by: ChrisM on August 30, 2015, 09:15:22 pm
Sad day. Went to break in my Jordan XX9s today and shoot some jumpers and knee wasnt even having half speed cuts and one step jumps. Idk wether to be pissed as fuck or depressed as hell. Im gna have to shut down jumping and probably squatting for awhile. I may...may try to SL jumping off my left to keep some semblance of reactivity and such but idk. Chalk this day up as shitty.


Oh hit the XX9s....are AHmazing!!!
Title: Re: Chris' training journal
Post by: CsSsRuleLife on August 30, 2015, 09:26:34 pm
man that sucks, youll figure how to get it right tho
Title: Re: Chris' training journal
Post by: Merrick on August 30, 2015, 11:21:40 pm
Something that Lance has suggested to speed up healing the knee is high rep tonic work.  It has proven to work well in my experience as well.  Doing 2-3 x 20-30 reps of leg curls without locking the knees out to keep constant tension.  Doing it this way gets significant lactic acid buildup that aids in getting blood flow to promote healing.  Try it out.  Increase weight as you are capable and after a few sessions, along with not doing anything to aggravate the knee more should have you feeling better.

For a longer term solution, it would probably come down to something like getting more hip dominant possibly?  If not, simply just doing some more hamstring work/ knee flexion work to protect your knees from all your 45+" quad dominant DLRVJ's and heavy squats
Title: Re: Chris' training journal
Post by: ChrisM on August 31, 2015, 01:33:23 pm
^Awesome! Thanks will definitely try that out starting today!

Ive been working on glute/ham strength lately, trying to even out imbalances in my body. Guess I'll step the PC stuff up another notch.
Title: Re: Chris' training journal
Post by: ChrisM on September 01, 2015, 12:30:59 am
Did some light leg work tonight.

Paused squats up to 315lbs and did 2 singles at 365 with no knee pain. Didnt want to push to 405 just in case. Backed off and did 315 x5 and 225 x10 just for some volume. Stopped both sets the moment I felt discomfort.

Did leg extensions.... 6 sets of 30 per leg. Definitely felt it right where my R knee is sore but it didnt hurt, just a hey youre working out burn. 3 sets of heavy 20 rep calf raises and some light core work. Overall a very easy day at the gym.

Did ine box jump at the end and felt nothing so thats a decent sign.
Title: Re: Chris' training journal
Post by: Merrick on September 01, 2015, 02:04:54 am
Did some light leg work tonight.

Paused squats up to 315lbs and did 2 singles at 365 with no knee pain. Didnt want to push to 405 just in case. Backed off and did 315 x5 and 225 x10 just for some volume. Stopped both sets the moment I felt discomfort.

Did leg extensions.... 6 sets of 30 per leg. Definitely felt it right where my R knee is sore but it didnt hurt, just a hey youre working out burn. 3 sets of heavy 20 rep calf raises and some light core work. Overall a very easy day at the gym.

Did ine box jump at the end and felt nothing so thats a decent sign.

You didn't try the 30 rep leg curls? :(
Title: Re: Chris' training journal
Post by: ChrisM on September 01, 2015, 02:25:08 am
Are you referring to hamstring curls? Got a link to the exercise you're talking about, Im confused now. :(
Title: Re: Chris' training journal
Post by: Merrick on September 01, 2015, 03:49:36 pm
Are you referring to hamstring curls? Got a link to the exercise you're talking about, Im confused now. :(

Yes hamstring curls lol.  Sorry if that wasn't clear.  Lying or sitting hamstring leg curl, don't matter.  Use a heavy enough weight so that 30 reps is at least a challenge.  By rep 25, you should feel like "fuck this i wanna stop" but you can obviously rep out another 5 cause it's still light.  After 2 sets, your lower hams should feel like it's on fire and actually hurt.  This goes away after like 5 minutes though and is exactly what you want.  It just indicates you got plenty of lactic acid built up there which will heal

Let me know if you try it out!
Title: Re: Chris' training journal
Post by: ChrisM on September 01, 2015, 04:16:20 pm
Ahhhh! I'll hit a few sets tonight even though its back day lol!


hmm...I wonder if I could hit them every other day...
Title: Re: Chris' training journal
Post by: Merrick on September 01, 2015, 05:01:57 pm
Ahhhh! I'll hit a few sets tonight even though its back day lol!


hmm...I wonder if I could hit them every other day...

In my own experience, the first time you do them will leave you sore, but you adapt very quick.  From the 2nd session, I was able to do them every other day and really speed up healing, then when my knee started feeling better, transition into heavy rep ranges for pre-hab
Title: Re: Chris' training journal
Post by: ChrisM on September 04, 2015, 10:21:11 pm
Did some shit.

Deadlifts up to 405...felt that a little in my knee. 315 x10 didnt hurt.

Ton of ham curls. Handful of calf raises. Skipped core. Just not into it lately.
Title: Re: Chris' training journal
Post by: ChrisM on September 10, 2015, 12:42:40 am
Its official....patellar tendinitis and some muscle issues in the right knee. Therapist said I'll be back to 100% in 3-4 weeks of treatment and rehab as long as I dont injure it further. :(
Title: Re: Chris' training journal
Post by: ChrisM on September 10, 2015, 12:43:19 am
Ohh and my boy Devante made it on ESPN!!! I'll post a vid soon!
Title: Re: Chris' training journal
Post by: ChrisM on September 10, 2015, 12:46:05 am
http://www.youtube.com/watch?v=nRSAE-aZ66s

 :uhcomeon: :lololol: :motherofgod:
Title: Re: Chris' training journal
Post by: ChrisM on September 14, 2015, 06:01:42 am
Pulled a muscle in my chest, upper pec area. Seems like Im not supposed to lift at all lately. Wonderful. So...I wont be for a couple of weeks. This injury shit is getting ridiculous. Cant do legs like I want and now I cant do upper body on top.of not being able to hoop is bullshit.
Title: Re: Chris' training journal
Post by: Coges on September 14, 2015, 08:28:08 am
Isn't the human body a wonderful thing  :uhhhfacepalm:
Title: Re: Chris' training journal
Post by: LBSS on September 14, 2015, 08:30:09 am
brittlebro skwaaaaad!
Title: Re: Chris' training journal
Post by: ChrisM on September 14, 2015, 11:44:39 am
Im not happy with mine currently Coges lol! Yea, Im joining you guys LBSS! Hopefully....so time off will help it heal. Im not used to being injured often or for very long.
Title: Re: Chris' training journal
Post by: ChrisM on September 27, 2015, 10:40:57 am
Update.....Im not dead. :) Pec is healed up I believe so tonight I'll hit a light chest workout, maybe some back. Just do something. Ive got 2.therapy sessions this week on the knee. Its progressing slowly. Kind of a 3 steps forward, 1 step back deal but overall looking better. Super high rep, low weight stuff in limited ROM seems to be helping it as is thr deep tissue A-stim work and, imo most importantly, the electro-stim. Since we've started electrical 'shock' therapy it seems to have had a pronounced affect. Quite tolerable progress so far. Really hopeful I can start squatting and deadlifting in a week or so!

Also mildly curious what type of SVJ and RVJ Ive been able to maintain/lose during all this. Plan to test it before I lift heavy again.
Title: Re: Chris' training journal
Post by: ChrisM on September 28, 2015, 10:44:20 pm
Decided Id BS around and start back light.

Squat: 135 x10, 225 x5, 315 x1, 225 x5, 135 x10. All paused. No pain altho the 315 felt weird, not hard just slighlty unstable?

Leg extensions: 25lbs SL x30, 55lbs SL x10, 115lbs x10.
Ham curl: 25lbs SL x30, 55lbs SL x10, 115lbs x10
Calf raises: 360lbs x10, x10, x10.

No jumps, no core. Feels good so far. We'll see how it reacts tomorrow.
Title: Re: Chris' training journal
Post by: ChrisM on September 29, 2015, 02:41:06 pm
Back and biceps part 1 today. BW down at 182.2?!?!?!?! Well...ok lol! Did half a core workout.

No clue where I lost 5lbs at since Thursday. But im right at goal weight. Cool.
Title: Re: Chris' training journal
Post by: ChrisM on October 04, 2015, 08:39:54 pm
Did a thing today....went and jumped.

Therapist cleared me friday to lift light and shoot some jumpers and stuff with semi strict instructions not to push it.... soooo....

lifted back/biceps, did some rehab lifting (light, high rep knee stuff) and went to the court. warmed up a little woth some jumpers and said fuck 8t, im dunking the 9 and a half foot goal. Knee was sore-ish on takeoff and had very mild pain on landings. After a few jumps tho it subsided so I ventured to 10 foot. I can still dunk buty timing on lobs and stuff is wayyy off. Guessing max vert now is right around 40-41 at best. Not bad for wekks and weeks off! Took a few vids, will upload later. Much stretching to do now.
Title: Re: Chris' training journal
Post by: adarqui on October 05, 2015, 12:08:34 am
Did a thing today....went and jumped.

Therapist cleared me friday to lift light and shoot some jumpers and stuff with semi strict instructions not to push it.... soooo....

lifted back/biceps, did some rehab lifting (light, high rep knee stuff) and went to the court. warmed up a little woth some jumpers and said fuck 8t, im dunking the 9 and a half foot goal. Knee was sore-ish on takeoff and had very mild pain on landings. After a few jumps tho it subsided so I ventured to 10 foot. I can still dunk buty timing on lobs and stuff is wayyy off. Guessing max vert now is right around 40-41 at best. Not bad for wekks and weeks off! Took a few vids, will upload later. Much stretching to do now.

good news!

that should comfort your mind a bit.. now just ease into it  :ninja:

pC!
Title: Re: Chris' training journal
Post by: ChrisM on October 05, 2015, 07:34:23 am
Thanks Adarq! and yea...slowly. I have a few short clips on my phone that i need to rip off and put together on the laptop so ill get on that after work today!
Title: Re: Chris' training journal
Post by: ChrisM on October 06, 2015, 01:32:17 pm
Any one have any recommendations on an editor for my videos? Not looking for anything expensive just a basic editor to put together some stuff. Im not happy with whatever is on my laptop from Windows lol
Title: Re: Chris' training journal
Post by: adarqui on October 06, 2015, 02:56:32 pm
Any one have any recommendations on an editor for my videos? Not looking for anything expensive just a basic editor to put together some stuff. Im not happy with whatever is on my laptop from Windows lol

i'm actually curious too, believe it or not.. I used to use adobe after effects, but, unless I buy a copy, not going to be pir8'n it. I remember youtube's video editor was somewhat decent, kind of like iMovie: https://www.youtube.com/editor
Title: Re: Chris' training journal
Post by: CsSsRuleLife on October 06, 2015, 03:09:04 pm
i use windows movie maker.. works for basic stuff
Title: Re: Chris' training journal
Post by: ChrisM on October 06, 2015, 11:17:30 pm
http://www.youtube.com/watch?v=y_WMepkuCgE

Bleh. But...now I know where I stand.
Title: Re: Chris' training journal
Post by: ChrisM on October 07, 2015, 08:09:03 am
Did a little leg work last night.

BW at 184lbs. Knee is sore to begin with and comes and goes


Squats: bar x10, 135 x10, 225 x5, 315 x1, 325 x1, 315 x1, 225 x5, 135 x10. All paused to save some wear on the knee. 325 paused was moderately hard and shows how far I have to go. Pre knee shit 365 paused felt like this.

Dod some super light weigh lunges, high rep calf raises, some leg extensions and very little core work and called it a night. Dont want to push too hard too quickly.
Title: Re: Chris' training journal
Post by: cowed77 on October 12, 2015, 05:13:17 am
http://www.youtube.com/watch?v=y_WMepkuCgE

Bleh. But...now I know where I stand.

this is bleh?  :motherofgod:
Title: Re: Chris' training journal
Post by: ChrisM on October 12, 2015, 08:47:04 pm
Yea :/ Ive definitely lost a bunch of inches and explosiveness. That said...the day after this i could barely walk as my knee felt like it was on fire all damn day. Tons of ice and stretching made it bearable.

60 hours after that tho I was able to do PC exercises with virtually no pain or discomfort. All the way up to a 405lb deadlift (that felt good surprisingly, probably had 425 in me) and some moderately heavy ham curls. So idk whats going on, at this point Im just like, fuck it, its going to get better or Im going to die trying.
Title: Re: Chris' training journal
Post by: ChrisM on October 14, 2015, 10:39:09 am
Tried to squat again...results were, interesting.

Warmed up and stretched lightly and felt good. Tried a box jump, slight jolt of pain but nothing debilitating. So I continue on to the leg extension machine to finish warmingup the muscles surrounding my knee (this HAD been working wonders with high rep, low weight stuff). Yea, no go on that. Knee is on fire. So I said fuck it Im squatting, this isnt getting any better so its got two options: break or get better.

Bar x10 (no weight so no pain), 135 x8 (discomfort, no pain per se), 225 x3 (slight pain), 315 x1 (holy fuck! knee feels like it should fall off!), so i loaded up 365 for a single and went for it. Got it, more effort than I'd have liked but!  ...it didn't hurt. at all. did 3 triples at 315 and no pain there either.  Im so lost with this thing lol

Did some 20 rep calf raises and some 12 rep leg extensions and had no pain either. Called it a night. Feels ok this morning, definitely not like last week. So....good news overall even if i dont understand it!
Title: Re: Chris' training journal
Post by: ChrisM on October 17, 2015, 10:30:17 pm
PC leg day today....

183lbs BW.

Extensive warmup=knee felt very nice.

Deadlift:
135 x5, 225 x3, 315 x1, 365 x1, 425 x1 (failed first try, felt it in my knee a tad on second try but got it)

365: x3, x3. Almost easy.
315: x8, x8. Did alright. Heart rate up lol

2 circuits of ham curls, glute machine extension and seated calf raises. Not real heavy.

Felt good soooo light weigh power cleans:
135lbs: x5, x5. Bar speed was flying. Quite happy with how it felt.

Finished with light core work. Still easy back in.
Title: Re: Chris' training journal
Post by: ChrisM on October 19, 2015, 11:16:23 pm
Squat day errr night!

BW 185lbs.
Soreness: Knee felt damn near pain free. Id say 95% of the workout felt great from strictly a knee soreness/pain standpoint.

Extensive warmup

Squat:
135 x5, 225 x3, 315 x1, 365 x1, 385 x1. Top single was a little shaky knee wise but im close to were I was limit strength wise.

335lbs: x3, x2.
225lbs: x10, x10.  This is were Im lacking, I cant rep weight for shit right now lol! No enduranceor whatever you want to call it.

Did 2 circuits of SL leg press, SL extensions, calf raise and some box jumps at the end. Jumps felt very nice compared to last week.

Finished with some half ass core work.

I figure next week I'll start back in a full work out and try to get back to 405/365x3/315x10 levels then go for some reactive work.
Title: Re: Chris' training journal
Post by: ChrisM on October 23, 2015, 01:19:34 pm
Played pickup Wednesday. Went alright. No pains or issues just some soreness from actually cutting/moving/jumping. Wasnt expecting much of myself and I was a little rusty but did ok. Realized I forgot I lost some bounce when I went after a putback and got rim stuffed :)
Title: Re: Chris' training journal
Post by: ChrisM on October 24, 2015, 02:02:47 am
BW: 182lbs tonight. Felt pretty good.

extensive warmup
Deadlifts:
135x5, 225 x3, 315 x1, 385 x1,  435 x1. Interesting! Wasnt as much of a struggle as last week even with more weight. Cool.

385lbs: x3, x3.
315lbs: x8, x8. Could have prolly got 3x10 but...slow.

2 circuits of medium weight ham curl, glute extension and calf raise. Very light core work. Box jumps were extremely explosive at the end. Best since pre injury for sure.
Title: Re: Chris' training journal
Post by: adarqui on October 24, 2015, 09:44:51 am
nice!
Title: Re: Chris' training journal
Post by: ChrisM on October 25, 2015, 11:45:53 pm
Went and jumped after a light chest/tri circuit today. It wasnt pretty.

Current analysis: while my 1RMs seem to be close and my strength endurance is meh....my mechanics/footwork and general explosive nature is all sorts of FUBAR'd. Shot some brief video and noticed these things:

●SVJ and 1 step jumps arent far off from where they were. Easy near wrist at rim SVJ so thats 34-36ish and weak dunks off one step.

●my RVJ is TRASH, because:
         -steps are very choppy. only getting a 2 step lead in basically
         -plant step is short by a mile. no real gather.
         -very slow transition from plant to toe off.
         -collapsing slightly in the plant.

So....gotta get some reps in and regrease the groove as Im basically trying to over power jumps instead of being fluid like I normally am.

Sad vid forthcoming...
     
Title: Re: Chris' training journal
Post by: ChrisM on October 25, 2015, 11:56:29 pm
And other stuff like shitty toe off, no speed, blah blah. sigh
Title: Re: Chris' training journal
Post by: ChrisM on October 26, 2015, 09:49:41 am
http://www.youtube.com/watch?v=QHL2Z8SXSlQ


Yay. In other news....I havent ate in 2 days and seem to be continuing the Adarq relationship curse. Go me.
Title: Re: Chris' training journal
Post by: LBSS on October 26, 2015, 10:49:22 am
one man's trash...

sorry to hear about your relationship, b. sucks.
Title: Re: Chris' training journal
Post by: ChrisM on October 26, 2015, 12:10:31 pm
Tis true. Im just not used to having to think when I jump I guess. :/

And thanks man. Im trying its just really, really shitty lately. Wo der how long you can train intensely when you have literally zero appetite? Anyone like to join me on my little science project?
Title: Re: Chris' training journal
Post by: ChrisM on October 27, 2015, 11:51:20 pm
Squatted Monday in zero food....well, tried to eat. Threw up. Stressed the fuck out. BW down to 178lbs lolol!

135 x5, 225 x3, 315 x1 all paused. 365 x1, 385 x1. Damn near didnt make the 385. Pure rage/life sucks lift there.

Did some assistance work and shit.

Today....did back and biceps. Managed to keep some food down. BW at 179-180.
Title: Re: Chris' training journal
Post by: ChrisM on November 01, 2015, 10:37:40 am
And....guess its over. My wife took all her stuff and left last night so theres that. and my hand is probably broken because I, like a dumbass, punched the side of the house....which is brick. Im thinking it won that battle. My bet: boxers fracture of my right pinky. We'll see. Im in hell now but Im going to go deadlift sometime today if my hand lets me.
Title: Re: Chris' training journal
Post by: Coges on November 01, 2015, 07:08:29 pm
And....guess its over. My wife took all her stuff and left last night so theres that. and my hand is probably broken because I, like a dumbass, punched the side of the house....which is brick. Im thinking it won that battle. My bet: boxers fracture of my right pinky. We'll see. Im in hell now but Im going to go deadlift sometime today if my hand lets me.

Shit, shit and shit. Really sorry to hear that mate.

Are you guys still going to be geographically close? For your daughter that is?
Title: Re: Chris' training journal
Post by: adarqui on November 03, 2015, 12:10:43 am
And....guess its over. My wife took all her stuff and left last night so theres that. and my hand is probably broken because I, like a dumbass, punched the side of the house....which is brick. Im thinking it won that battle. My bet: boxers fracture of my right pinky. We'll see. Im in hell now but Im going to go deadlift sometime today if my hand lets me.

damn man.. :/
Title: Re: Chris' training journal
Post by: gukl on November 03, 2015, 03:10:01 pm
And....guess its over. My wife took all her stuff and left last night so theres that. and my hand is probably broken because I, like a dumbass, punched the side of the house....which is brick. Im thinking it won that battle. My bet: boxers fracture of my right pinky. We'll see. Im in hell now but Im going to go deadlift sometime today if my hand lets me.

sorry to hear this man :(
Title: Re: Chris' training journal
Post by: ChrisM on November 04, 2015, 10:36:08 am
Alright...Im not dead. Feel like it kind of but not. Been so stressed I couldnt eat. Lost 8lbs. Weigh 176 right now. Hand seems to be ok. Swelling went down. Went and deadlifted...got 435 but about blacked out. No food....no good.  Skipped all assistance work. Drank a lot the last few days. Basically driving myself insane trying to figure out what went wrong. Her brother drove up from West Palm Beach and is staying with me...keeping me sane and helping me. Dude is fam for real. He went out and found her...they talked, rather he yelled at her for being stupid. I know that somehow this is partially my fault but hes right...shes not the same person she was a few weeks ago. Shes changed almost 180 degrees. I just want to know whats wrong so i can fix it. Anyway, she called me last night. Wants to talk later this week and see if we can fix stuff. I told her id do anything to get the woman i married back and I mean it so...we'll see. Sorry for the rant guys. Thanks for the thoughts and support btw.

Now...something weird. Yesterday...I lifted back and biceps...actually made it through the workout and did a 2x3 power clean at only 135lbs and a couple box jumps at the end. Went to shoot and idk wtf is going on. I cant shoot lol but good god...I could 2 hand tomahawk off 2 steps?!?!? I havent done that since the spring time pre injury?!?! And im nowhere near where I was vert wise? Lesson: low BW + potentiation= results. Hell I damn near windmilled a shit lob that i caught AT the rim.Should have just dunked it but idk...I tried it and got hung just barely. If that lob is a foot lower....i kill it. Weird
Title: Re: Chris' training journal
Post by: Leonel on November 04, 2015, 01:04:16 pm
Man I'm sorry to hear about your relationship problems I hope everything turns out for the best. Keep your head up and hang in there! Having her brother on your side should give you at least some peace of mind that it wasn't all your fault and things can be worked out.
Title: Re: Chris' training journal
Post by: ChrisM on November 05, 2015, 01:51:08 am
We shall see. He went off on her today (she didnt know we were lifting together) and an hour later I saw the first glimpse of my WIFE in weeks. She text me and was...civil, contrite and almost sad. Hopefully we can fix all this. But they'll have to be some compromises and changes.

That said, wasnt planning on lifting....did anyway. Messed around with some squats up to 365 single, probably 10-12 total reps including warmups. 3x5 set of hang cleans at 135lbs. Couple crunches and such and did flat bench with barbell for the first time in a long time (been doing db bench)....245lbs x1, prety easy. Sweet. Aannnnd some jumpers.
Title: Re: Chris' training journal
Post by: ChrisM on November 05, 2015, 08:53:23 pm
Chest and tricep day. 225lbs x8 and x6 on bench not bad. Mental state is still quite bleh so im happy with it.


178.8lbs at the gym. Fuck.
Title: Re: Chris' training journal
Post by: ChrisM on November 06, 2015, 08:30:25 pm
Deadlifted today at 179.5lbs in the gym scale.

135lbs x5, 225 x3, 315 x1, 365 x1 beltless and strapless.
Belted and strapped... 405 x1, 445 x1!!! 405 x3, 315 x8, 315 x8.

The 445 matches my pre injury pr and Im pretty sure I was 184ish BW then. Hell. Yes. I really feel i had 455, This 445 was not easy but Innever thought I wasnt going to get it.

Ham curls, calf raises and glute kickbacks along with some core work to end the session. Quite pleased!
Title: Re: Chris' training journal
Post by: ChrisM on November 07, 2015, 11:11:07 am
Ughhh. Spinal erectors are fried today :/ My last set of 315 Onswitched up my starting position at the advice of one of the powerlifters in the gym and I probably should have cut the weight to see if i was used to it. Solid advice as the lift felt easier but...maybe my body isnt set up that way. We shall see.
Title: Re: Chris' training journal
Post by: ChrisM on November 08, 2015, 11:48:58 pm
177.8lbs today. If I get some movement efficiency on my RVJ i should be flying lol! Funny...im as strong or stronger than i was pre injury at 184-185. More ripped as well. BF% could easily be around 7-8%!

Did chest/tris today. Very little core and some power cleans/hang cleans.

HC 135lbs 3x3 SS w/box jumps.
PC 135lbs 3x3 and 185 for 3 singles. 185 felt slow. Probably try repping 155 or so next time as 135 is a cinch.
Title: Re: Chris' training journal
Post by: ChrisM on November 09, 2015, 11:01:41 pm
Sqaut day. BW 178.3lbs.

Squats
135 x5, 225 x3, 315 x1, 365 x1.
315: x5, x4.
225: x10, x10.

Calf raises, leg extensions and SL leg press circuit. Took it easy today, have to build up to where I was.
Title: Re: Chris' training journal
Post by: cowed77 on November 10, 2015, 04:46:54 am
Hey man hang in there!
Title: Re: Chris' training journal
Post by: ChrisM on November 14, 2015, 05:49:20 pm
Deadlifted and such last night at a pathetic 177lbs. Failed at 455. Think its mental. Just cant focus lately at all. Tripled 405 twice and did a 3x8 at 315lbs. PC assistance work.

Did some back work today, rows, lat pull, rear delts. Bunch of core. I will say this...at 177lbs i look absolutely ripped. Would like to get back to 184ish and be this lean. That would be awesome.

Rec league starts Monday. Ive played 3x since I was cleared too. Skills are rusty so it should be fun.
Title: Re: Chris' training journal
Post by: ChrisM on November 17, 2015, 10:01:14 am
Squatted last night.... 179lbs BW.

135 x5, 225 x3, 315 x1, 365 x1.
315 x4, 315 x3, 315 x3.
275 x8, 275 x8, 275 x8.

Was doing a normal accessory work circuit and got a text that enraged me so....started all over.

225lb squats to failure: x18, x14, x15.

500lb calf raises to failure: x35, x27, x21.

Attempt box jumps in succession. Winning until cramps. Stretch. More box jumps with lunges and leg extensions supersetted.

Core. Lots of fucking core. Rage. Couple of the guys noticed apparently and the gym got very...brotastic. Much encouragement. Lots ofnscreaming. Kinda awesome to see the guys realize im hurting and push me forward into something less destructive than drinking the bar into submission. Anyway....havent slept yet and its now 10am local time. This blows ass.
Title: Re: Chris' training journal
Post by: ChrisM on November 30, 2015, 12:11:42 am
Havent updated in awhile...still lifting. Missed my first day yesterday in 2 weeks or so. Got it in tonight. Quick back/bicep stuff. Trying to get beach ready lol!

Lifted easy on Friday. 445 x1 deadlift and 405x3 for 2 sets, 315x8 for 3 (actually felt easy smh, some dude was eyeing my wife tho on her squats soooo....prolly alpha maled out a little lol  ;D). No assistance work. Rec league starts up Monday and I am going to be very shitty by my standards both skill and explosion wise. Going to try and Shaq it....play my way into shape by playoffs lol

Things are looking up with the wife. Still havea lot of work left but weve decided to go to the beach in 2 weeks and just try to kick start some stuff over. Communication is better lately and were happy around each other again even tho we arent living together currently. Shes wearing her ring again which is a great sign. My heart is much more at peace lately. Gotta keep fighting for what you want guys, in the gym and in life  just do it smart and with everything you have.
Title: Re: Chris' training journal
Post by: Merrick on November 30, 2015, 12:19:07 am
Gotta keep fighting for what you want guys, in the gym and in life  just do it smart and with everything you have.

 :highfive:
Title: Re: Chris' training journal
Post by: T0ddday on November 30, 2015, 06:16:48 am
Heavy stuff in this journal.  I can relate.  I went on dopamine agonists after my surgery for an autoimmune problem...  Lost track of who I was and did some stupid things and ruined a relationship where we recently started communicating amicably after 4 months...  Life can be hard... 

However, can you imagine going through this without sports and training?  Seriously, if I didn't have this I can't imagine what I would have done to take my mind off it besides drink myself fat and wallow in sadness...   The track has always been the one place where I can turn my mind off and feel free of emotional loss...

I hope you reconcile and work things out...  And in the meantime I hope you use this negative experience to keep training and pushing for your athletic goals which will in turn help you focus and keep pushing for your relationship goals...

Good luck and thanks for being so real.
Title: Re: Chris' training journal
Post by: ChrisM on November 30, 2015, 08:40:59 am
Thanks guys. Always a ton of support in here! Makes pushing forward a little easier knowing you arent the only one struggling sometimes. And, yes, Ive definitely used parts of this whole situation to spur myself forward. Wont mention what but it got pretty nasty for a little bit and we were both sure it was over but cooler heads and hearts seem to be prevailing. My body composition is back to where it needs to be, almost, though and that will only help when i start jumping regularly again (in say 10 hours lol)

Title: Re: Chris' training journal
Post by: ChrisM on December 02, 2015, 08:57:48 am
Rec league started....good god im sore lol!

We won but it wasnt pretty. Down 21 in the first half, 17 at halftime. Ended up winning 112-96. I literally graded myself a 'F'. Sloppy, missing easy jumpers, just rusty as all hell. Got elbowed in the 2nd half about 3 mins in...light bulb lol! Wasnt exactly my best but I'll take it. Didnt push too hard except for 2 plays, a layup with about 2 mins left to stretch a 6 point lead to 8 and when I caught some guys 3 pointer. Literally...may have been my highest jump ever. Guy was definitely a shooter and had hit like 4 3s in a row and I got sucked in on helpside and saw the kickout and all I felt was sheer anger. All i know is this: I jumped so hardy right hamstring 'tweaked' in midair, the whole gym went silent, and the guys in the bench said my knees were at his head....on a jumpshot. I saw his eyes and he changed his release point and after that...he didnt hit another 3.

I think that may be a changing point for me mentally with the knee. After the game I was dunking easy again, 2 hand tomahawks off the dribble, barely missed a huge off glass windmill, easy lobs. Felt good again.
Title: Re: Chris' training journal
Post by: ChrisM on December 02, 2015, 11:25:18 pm


Body comp photo, this was last week and by my guess close to 10% BF considering lower ab vascularity and such compared to this summer. BW was 179lbs this day around 8pm when this was taken. Ive been slacking a little with the lack of "conditioning" (aka hooping)


Edit....i broke the instagram embed tool lol someone wanna educate my dumbass? :)
Title: Re: Chris' training journal
Post by: ChrisM on December 03, 2015, 07:08:47 am
Last nights workout at midnight...ughhh. Kinda tired this morning. Game at 745 tonight lol!

Squats: bar x8, 135 x5, 225 x3, 315 x1, 365 x1, 365 x1, 315 x2, 315 x2. Didnt want to fatigue myself too much with a game today and knowing id get poor sleep so just made every rep explosive. Probably too much so I was in my toes trying not to jump on the 315 doubles lol!

Light weight calf raises, 450lbs, 2 sets of 12 paused/explosive.

Tried KFs version of jump squats on the sled squat thing machine (formlack of a better word smh). Did some SL 55lb reps and some 130lb reps in DL. Felt more potentiated on these for my box jumps than I do from BB jump squats (or maybey CNS was just wired well last night?). I'll find out soon enough when I do them again.

Half a core workout at BW instead of weighted.

Feel pretty good this morning so we shall see how tonight goes.
Title: Re: Chris' training journal
Post by: Dreyth on December 03, 2015, 09:56:36 am
I'm getting a "content unavailable" message for the body comp photo

got a link to it instead?
Title: Re: Chris' training journal
Post by: ChrisM on December 03, 2015, 10:25:19 am
I just tried posting just the instagram link and it did the content unavailable thing as well. :/ I'll toss it on photobucket and upload that way.


Edit:

(http://i49.photobucket.com/albums/f296/Turbo_Topher/Collage%202015-11-22%2009_49_25_zpsnlzxxogw.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/Collage%202015-11-22%2009_49_25_zpsnlzxxogw.jpg.html)

My fatty areas over the summer were outer pec and 'love handle' area.
Title: Re: Chris' training journal
Post by: T0ddday on December 03, 2015, 03:14:20 pm
From the chest straitions alone im gonna wager that thats well below 10%.  5-8% would be my bet.
Title: Re: Chris' training journal
Post by: LBSS on December 03, 2015, 03:28:07 pm
From the chest straitions alone im gonna wager that thats well below 10%.  5-8% would be my bet.

agree
Title: Re: Chris' training journal
Post by: ChrisM on December 03, 2015, 11:35:29 pm
Wow, you all really think it's that low?! Damn. I was thinking 8-10%. Cool.

2-0 in rec league! And i went the fuck OFF in this game. :D Had a baseline dunk in the first half, went crazy the last 7 mins of the 2nd half and kept us in the game almost by myself on offense and D. Blocked a last second 3 pointer on an iso play to end regulation tied. Hit a dagger step back 3 to go up 104-100 with 31 seconds to go in OT (yea...I called game with the ball still in my hands going up for the jumper lol) then had a block, rebound and layup sequence (and the foul) to seal the game. Actually felt like old, vintage me. Completely different from Mondays game. Probably helped I was playing against who i normally.play with and we were playfully shit talking each other all game. :)
Title: Re: Chris' training journal
Post by: Merrick on December 04, 2015, 12:01:53 am
Wow, you all really think it's that low?! Damn. I was thinking 8-10%. Cool.

2-0 in rec league! And i went the fuck OFF in this game. :D Had a baseline dunk in the first half, went crazy the last 7 mins of the 2nd half and kept us in the game almost by myself on offense and D. Blocked a last second 3 pointer on an iso play to end regulation tied. Hit a dagger step back 3 to go up 104-100 with 31 seconds to go in OT (yea...I called game with the ball still in my hands going up for the jumper lol) then had a block, rebound and layup sequence (and the foul) to seal the game. Actually felt like old, vintage me. Completely different from Mondays game. Probably helped I was playing against who i normally.play with and we were playfully shit talking each other all game. :)

Your game recaps always makes you look like Westbrook with Curry's jumpshot loll

You should get some game film and post it on here lol.  Would love to have seen that in-game baseline dunk
Title: Re: Chris' training journal
Post by: ChrisM on December 04, 2015, 07:55:37 am
I do need to film :( Jumper is NOWHERE near Currys lol! And I can only wish to dunk in traffic like Russ! My game is more patterned towards a mix of... AI with a little Kobe? I prefer wing ISO like AI did where I can create for my self or others but Ive really put in work on small stuff like faceup footwork and working of PnRs for mismatches and I love 1/2 dribble pullup jumpers like Kobe uses. Ive actually slowed down in points around the rim the last few years, gotten smarter and taking less contact at the rim for that pull up 8-12 footer will lengthen my ability to play I hope. Ive also learned to conserve energy, not to tale plays off but to really pick and choose when to try and take over a game. Its not only more efficient but i think it worries opponents more. They have to stsy on their toes but the mental aspect that the guy they are giarding can suddenly run off 8-10 in a row must help.

Thanks tho! Those comparisons are flattering but i guess i did leave out i had a layup blocked and missed 3 straight 3s in the middle of the forst half lol
Title: Re: Chris' training journal
Post by: adarqui on December 04, 2015, 04:52:23 pm
From the chest straitions alone im gonna wager that thats well below 10%.  5-8% would be my bet.

agree

agreed x3, shredded.
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2015, 11:11:56 pm
Thanks guys! Guess Im hard on myself...only downside, 5-8% doesnt leave a ton more I can go for. Ive been slacking a little on leg days and today was no different. im trying to balance maintaining strength without wearing myself down for rec league games and risking a fatigue injury.

Deadlifts today at 181lbs BW.

135 x5, 225 x3, 315 x1, 405 x1, 445 x1.
405 x3, 405 x3, 315 x8.

Did one circuit of box jumps, core, ham curls, core, calf raises, core, glute kick machine and box jumps. Felt pretty good and explosive today. Ate like shit tho. Currently moving back in with the wife  :headbang: and just running around all day screwed my diet. Pizza and ice cream for dinner...stomach isnt happy lol
Title: Re: Chris' training journal
Post by: ChrisM on December 05, 2015, 11:47:07 pm
BTW Merrick, I was playing around on youtube and apparently I have some short clips of me messing around with a buddy 1v1. Im pretty sure I posted them on here butnI can re-link them if you want? Nothing special since his then GF was recording and we didnt know it lol
Title: Re: Chris' training journal
Post by: Merrick on December 05, 2015, 11:56:01 pm
BTW Merrick, I was playing around on youtube and apparently I have some short clips of me messing around with a buddy 1v1. Im pretty sure I posted them on here butnI can re-link them if you want? Nothing special since his then GF was recording and we didnt know it lol

Sure let's see it haha
Title: Re: Chris' training journal
Post by: Kingfish on December 06, 2015, 06:15:14 am
Last nights workout at midnight...ughhh. Kinda tired this morning. Game at 745 tonight lol!

Squats: bar x8, 135 x5, 225 x3, 315 x1, 365 x1, 365 x1, 315 x2, 315 x2. Didnt want to fatigue myself too much with a game today and knowing id get poor sleep so just made every rep explosive. Probably too much so I was in my toes trying not to jump on the 315 doubles lol!

Light weight calf raises, 450lbs, 2 sets of 12 paused/explosive.

Tried KFs version of jump squats on the sled squat thing machine (formlack of a better word smh). Did some SL 55lb reps and some 130lb reps in DL. Felt more potentiated on these for my box jumps than I do from BB jump squats (or maybey CNS was just wired well last night?). I'll find out soon enough when I do them again.

Half a core workout at BW instead of weighted.

Feel pretty good this morning so we shall see how tonight goes.

you can use more resistance jumping in a sled machine compared to a bb. i build up to 10-15% supramax and jump with that (on machine). the glutes/quads will tighten but make sure you do not round the lower back..

when you get used to moving that very heavy resistance explosively, test your SVJ. also, you will get scratch marks from the pads all over your shoulders - part of the game.  ;D

goodluck
Title: Re: Chris' training journal
Post by: ChrisM on December 07, 2015, 04:53:33 pm
Thanks KF I will definitely do that!
Title: Re: Chris' training journal
Post by: ChrisM on December 07, 2015, 05:02:33 pm
Here ya go Merrick, its not all out but I'd forgot I had any until I browsed my youtube channel lol

http://www.youtube.com/watch?v=u-etjSli-hA

http://www.youtube.com/watch?v=VI46x4B4zHo

http://www.youtube.com/watch?v=BcrayK2rr5g

http://www.youtube.com/watch?v=G12dalcjVkY

Title: Re: Chris' training journal
Post by: LBSS on December 07, 2015, 05:18:21 pm
your boy looks like james harden out there.
Title: Re: Chris' training journal
Post by: ChrisM on December 07, 2015, 08:32:11 pm
Lol! Yea we were definitely taking it easy but he can fucking hoop. 2nd to last cut on the and1 tour in Atlanta in 08 or 09. Was invited with me to the USA select camp and basically has some of the stupidest handle ive ever seen lol
Title: Re: Chris' training journal
Post by: ChrisM on December 07, 2015, 10:20:02 pm
3-0 in rec league now. Played well today, picked up a triple double and basically let teammates do the heavy lifting (scoring lol) until about 4 mins left when we turned a 7 point lead into a 94-75 win. Not bad. Got fouled on a dunk attempt and had to lay it in, other than that no real excitement. Leave for the beach Wednesday morning! Totally slacking on lifting this week...havent lifted since Saturday :(
Title: Re: Chris' training journal
Post by: Merrick on December 07, 2015, 10:46:31 pm
Triple double?  -> Westbrook... lol

Title: Re: Chris' training journal
Post by: ChrisM on December 08, 2015, 08:46:58 am
Westbrook would have given zero fucks to a hip check/bump while playing for his dunk and murdered some poor fool anyway lol

:)
Title: Re: Chris' training journal
Post by: ChrisM on December 09, 2015, 01:24:20 am
So here it is 1:30am and Im packing and have to be up at 4. Why....because back day/night. Weight seems to be up to 183lbs, may have to stsrt watching the diet a little closer.
Title: Re: Chris' training journal
Post by: ChrisM on December 10, 2015, 11:40:22 am
Got my cardio in catching the connecting flight out of Charlotte.... First flight got pushed back 2 hours due to weather and we only had a 2 hour 15 minute overlay in Charlotte. Had to wait on the tarmac so we deboarded the first flight at 11:37. Next flight boarded at 11:25 and was wheels up at 11:55. Needless to say I broke a small sweat sprinting through Charlotte Douglas Intl with 2 20lb carry on bags and the wifes purse but we made it.

Current situation: beachside with a rum and coke!
Title: Re: Chris' training journal
Post by: Merrick on December 10, 2015, 02:06:08 pm
Got my cardio in catching the connecting flight out of Charlotte.... First flight got pushed back 2 hours due to weather and we only had a 2 hour 15 minute overlay in Charlotte. Had to wait on the tarmac so we deboarded the first flight at 11:37. Next flight boarded at 11:25 and was wheels up at 11:55. Needless to say I broke a small sweat sprinting through Charlotte Douglas Intl with 2 20lb carry on bags and the wifes purse but we made it.

Current situation: beachside with a rum and coke!

Did you get some light reactive work in?  Cutting/zig-zagging at angles avoiding bumping into people and stuff?  Maybe some reactive jumps over other peoples rolling bags?
Title: Re: Chris' training journal
Post by: Dreyth on December 10, 2015, 03:00:17 pm

you can use more resistance jumping in a sled machine compared to a bb. i build up to 10-15% supramax and jump with that (on machine). the glutes/quads will tighten but make sure you do not round the lower back..

when you get used to moving that very heavy resistance explosively, test your SVJ. also, you will get scratch marks from the pads all over your shoulders - part of the game.  ;D

goodluck

Wait, so you jump on that thing with 10-15% over your 1RM ATG squat?
Title: Re: Chris' training journal
Post by: ChrisM on December 10, 2015, 09:24:32 pm
Merrick: FOR SURE! Looking like a young Barry Sanders out there lmao! :)

Did some chest work and some hang cleans in today. Back to the sand looking swole lol
Title: Re: Chris' training journal
Post by: cowed77 on December 10, 2015, 11:17:18 pm
man you're now my new hero after Jard.
looking insane, and with game to boot. fuck.
Title: Re: Chris' training journal
Post by: ChrisM on December 10, 2015, 11:52:48 pm
Ehhhh. Swole maybe man, game idk but my wife IS a dime! Lol we just got back from a sushi bar and I'll be damned if every fucker in there didnt just stare at her and look at me like whyyyyyy him lol
Title: Re: Chris' training journal
Post by: ChrisM on December 12, 2015, 09:48:45 pm
The wifey and I at blowing rocks...(http://i49.photobucket.com/albums/f296/Turbo_Topher/20151211_111218_zpsx4tnkhff.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/20151211_111218_zpsx4tnkhff.jpg.html)

(http://i49.photobucket.com/albums/f296/Turbo_Topher/20151211_112000_zpstzkdavz2.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/20151211_112000_zpstzkdavz2.jpg.html)

Just got back home. Going to hit some deadlifts tomorrow and see how much weight I gained from endless drinks...damn pool and beach side service lol
Title: Re: Chris' training journal
Post by: adarqui on December 13, 2015, 12:40:09 am
Ehhhh. Swole maybe man, game idk but my wife IS a dime! Lol we just got back from a sushi bar and I'll be damned if every fucker in there didnt just stare at her and look at me like whyyyyyy him lol

jajajaja

boss.
Title: Re: Chris' training journal
Post by: ChrisM on December 13, 2015, 06:36:17 pm
Thanks Adarq! It was hilarious, I was going to make a quip to one guy who was (almost literally) drooling over her when we walked in but he was gone :(. She would have probably punched me in the arm but been laughing the entire time. Doesnt matter...I slammed my last martini and paid the check reallll quick when she text me from across the table and said "lets go back to the room...I need to fuck you".  :headbang:

Rec league tomorrow night...going to hit some back work later tonight and some speed work.
Title: Re: Chris' training journal
Post by: ChrisM on December 17, 2015, 12:29:20 pm
Did some squats and such last night. Not toouch volume or really heavy since I have a game tonight.

135 x5, 225 x3, 315 x1, 365 x1, 315 x3, 315 x3, 225 x8. Really focused on exploding the weight up.

Did some reps at 500lbs for calf raises, 2x20. And did some box and depth jumps. Experimenting with dropping off a 36" box for depth jumps vs my normal 24" box. See how it plays out and maybe go up some.in the next few weeks.
Title: Re: Chris' training journal
Post by: Dreyth on December 17, 2015, 03:14:42 pm
Shit your calves are strong. How do you do those calf raise? Do you do them at a deficit? Do you pause at the top/bottom?
Title: Re: Chris' training journal
Post by: Raptor on December 17, 2015, 04:49:51 pm
lol yeah 500 lbs on a barbell or on a leg press or something?

In my case, I just get tired after ~15 reps no matter the weight.
Title: Re: Chris' training journal
Post by: ChrisM on December 17, 2015, 09:33:51 pm
Sorry Ive been lazy logging lately, Ive always done my calf raises on a leg press (easy deficit), usually paused top and bottom. Ive done heavy weight on a smith machine standing on a 2x4 but my back wears out too quickly compared to my calves AND then im screwed trying to pull or squat heavy for a few days. :/ So...leg press it is! Sorry for the confusion.


Lost our rec league game. I played not bad but I wasnt very aggressive overall. Should have had ton of assists but we just didnt hit anything today. Oh well. I could have scored more but I really want some of our guys to get some confidence in their shots so we can he well rpunded come tourney time
Title: Re: Chris' training journal
Post by: ChrisM on December 20, 2015, 11:33:32 pm
Shitty week for lifting and my diet. Christmas shopping and work being crazy destroyed this week. So tonight I finally got in the gym and did some random junk, deadlifts since I missed them Friday and some back work.

BW 182lbs. ughh. Got to lay off the Ben & jerrys lol!

Deadlifts...forgot my belt and straps. Good excuse to go light and low volume to stay fresh for tomorrows game.

135 x5, 225 x3, 315 x1, 405 x1, 405 x1, 315 x3. The 405s are a RAW PR! Grip was failing me on a normal double over so I used the switch grip thing and damn it felt weird but the 405 felt really easy? I'll take it.

Back work with  3-5 box jumps and depth jumps in between sets of rows, lat pulls, face pulls and some bicep work.

Felt good so i ended with some cleans. 135 x5, 155 x2, 185 x1, 205 x1. 205 may be a PR I'llhave to check but I caught it upright so i know i can get more since i didnt even need to 'drop under' the bar. Surprised myself.

Oh and I was so pissed that we lost I forgot to mention I cut my eyebrow slightly on the backboard Thursday blocking a shot and missed an off the glass windmill by inches post game. took off to close i think amd back ironed it but i was hand/wrist in the rim on it so pretty sure I had the height for it. Have to jump/dunk more and get my timing/rhythm back!
Title: Re: Chris' training journal
Post by: Leonel on December 20, 2015, 11:53:46 pm
Damn your wife is hot/beautiful if I may say so  :lololol: I'm very glad that things seem to have worked out. Have a great christmas time. ;)
Title: Re: Chris' training journal
Post by: ChrisM on December 23, 2015, 10:42:20 pm
Thank you! She is and im quite thankful we're doing better!

Squatted today since we dont have a game tomorrow. Weighed in at 183lbs.....ugh.

Warmed up with some dynamic stretches and box jumps. Handful of depth jumps. Felt very springy.

Squats: 135 x5, 225 x3, 315 x1, 365 x1, 385 x1, 365 x1, 315 x5, 225 x8, 225 x8.

Did some circuits of box squats for speed, step ups, leg extensions and calf raises. some SVJs between them and core work sprinkled in.
Title: Re: Chris' training journal
Post by: ChrisM on December 26, 2015, 10:32:52 pm
Last regular season game is on Monday so plan is to do some plyos and speed work tomorrow morning. Hit back/shoulders/biceps today woth about half a core workout. Weighed in at 184lbs because Ive been eating like shit lately. Still at or under 10% BF but i can tell small differences. Gotta get back to better habits. That said back work is getting progressively stronger so Im happy with that as it should help the squats and deadlifts. Speaking of squats I havent attempted a 405 in a long time but judging from last sessions 385 speed/power its definitely there. Going to work on some volume stuff after the season and try to get as strong as I can at <185lbs BW then hit a reactive/peaking cycle in late Feb, early march and see what happens.

Belated Merry Christmas btw guys!
Title: Re: Chris' training journal
Post by: ChrisM on December 28, 2015, 09:42:19 pm
Fuck. Fuck. Fuck. Well....last regular season game. We got FUCKING annihilated. It was bad. Real bad. I'll update later, Im going to go anger lift for a minute.
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2015, 12:09:06 am
Alright....just did some chest and triceps work. PRd on incline DB bench. 85s x8. Not bad. Left elbow feels a little weird during them, not painful or anything but maybe unstable. I'll keep an eye on it. Did a few sets of core stuff but Im sore from the game? Interesting. Ive never been sore ab wise from a game  (even if this was a game where I took a pounding smh). Ah well. Did some anyway.


So...the game. Sigh. Only one other guy showed up for us against the 2nd best team in the league. So we picked up some guys who were sitting around. It wasnt pretty. We lost 154-49. I scored the first 2 points, we hit a layup and a 3 and then...I scored the next 42 points. While being double teamed and occasionally triple teamed. One guy we picked up was legitimately shooting 25-28 foot jumpers as soon as he touched the ball. He literally went 1 for maybe 35. I tried setting guys up...no help we missed layups (kinda mad too because i had one sick left handed bounce pass through the lane off the dribble that i was SURE he was going to lay in). In short...we got DECIMATED. If i went to rebound they kicked for 3s. If i stayed on their #1 guy (my old training partner)...they killed us on the boards. It was just bad.

So I got mad. Partially from the losing, partially because I missed a few shots I usually hit but mostly from the double team and constanly hacking. How do you intentionally foul me when your up 70-80 points and you have 2 guys on me?! Me mad=me driving and trying to dunk on everyone lol

Missed 2 (plus a putback attempt), 1 i got hit pretty hard and lost the ball and the second I back ironed. But...I got 2 down cleanly! Firstone was even off 1 leg which shocked me because I cuffed it, cocked it back semi Lebron style (albeit MUCH less extension lol) and tried to murder the rim. I thought for sure I was going to get rim checked but I hit it. The second was probably one of my best jumps in a game ever and I have zero clue how it happened because I was off balance and literally falling forward in my plant (maybe I got more hip/glute into this hump?!?! I felt quite leaned forward like a Sir Issac plant almost? Whichis vastly different than my usual quad dominant plant). Either way it propelled me FORWARD and up. The guys said my head was a couple inches from the rim but it looked really close so I ducked my head and had dunked behind me (my head was in the net but arm and ball were behind me like a french curl almost). Anyway I thought i over jumped the dunk and back ironed it because i had my arm at about a 45* angle and my hand and wrist were in the rim, only reason i knew it was in was because the ball hit me in the back of the head going through lol! They say their big (6'2ish lol) jumped but I never saw him so no poster IMO but Im definitely going to being experimenting with a more hip dominant plant adter the tourney!!!


Oh and I mayyy have been poteniated highly from last nights power cleans up to 205lbs supersetted with high depth jumps. I felt VERY springy tonight. Lots to think about now.
Title: Re: Chris' training journal
Post by: Merrick on December 29, 2015, 02:28:54 am
Sucks no one on your team showed up.  How fuckin bad can these guys you picked up be jeezus.  They couldn't score anything lol wtf..

How'd that power clean + depth jump complex work you think?  Like is your power clean very glute dominant or do you get a lot of quad into it?

I can see how the catch of the cleans can potentiate the ankles for the DJ's, but if your cleans are very glute oriented and DJ's very quad oriented, the potentiate stops with the ankles only right?
Title: Re: Chris' training journal
Post by: ChrisM on December 29, 2015, 07:33:30 am
Idk. Im going to lean towards quad dominant but probably less so than my depth jumps for sure. Im focusing on triple extension and bar speed on my cleans so theres more glute/hip emphasis for sure compared to a DJ which i focus on GCT them height on.

That all said no i dont think it stops at the ankles. I actually felt very explsoive overall at the end of Sundays 40min or so block. Like fully 'turned on' muscle wise. The cleans for sure get glutes involved along with ankles and the DJs hit the ankles as well as the quads while firing the glutes somewhat (less than cleans imo but still). Im definitely doing the same block before my next jump session. Just to see.
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2015, 01:39:06 am
Squatted tonight at 184lbs BW.

135 x5, 225 x3, 315 x1, 365 x1, 385 x1, 365 x1, 315 x3, 315 x3, 225 x5.

Low volume but had good speed throughout.

Circuits of speed box squats, step ups, calf raises and leg extensions with some SVJs sprinkled throughout. 2 circuits total. Again not a ton of volume but tourney starts Monday then I'll be back to some heavier workloads. Pretty good sessionfor a 10pm start time.
Title: Re: Chris' training journal
Post by: ChrisM on January 02, 2016, 08:29:33 pm
BW 182.5lbs at the gym today. Head feels like ASS. Have a cold or allergies are kicking my shit in or something. Yay. Said F it. Im lifitng anyways!

warmup + some box jumps and depth jumps. Getting up easier lately it seems.

Deadlift:

135 x5, 225 x3, 315 x1. Add belt and straps. 405 x1, 445 x1, 405 x3, 315 x5, 315 x5.  The 445 had ok speed, had more in the tank on the 405s and 315s but saved it because 1) sick and 2) tourney game on Monday

Circuits x2: BSS (135lbs x6 reps each leg), seated calf raises (125lbs x15 reps), box jumps x2, core work x2, ham curls (55lbs x12 SL), glute kick machine (55lbs x12), box jumps x2, core work x2.

Got a good sweat going on this. Box jumps were QUITE powerful. Very strong. Love doing them inside a circuit, Im always jumping well then it seems.

Tomorrow after work Im going to repeat last Sundays potentiation workout and see what happens Monday!
Title: Re: Chris' training journal
Post by: Merrick on January 02, 2016, 09:13:17 pm
Seems like you routinely do box jumps and depth jumps

what box heights you using?
Title: Re: Chris' training journal
Post by: ChrisM on January 02, 2016, 11:13:34 pm
Gooood question. I dont really know. The gym has 3 plyo boxes and I do box jumps onto the tall one and mix depth jumps up on the medium and tall ones. Med>tall for height, tall>med for low GCT and minimal knee bend. I try to make all jumps without the need to bend my knees to get up to the box. With that said Id guess theyre 12" for the low one, 18-24" for the medium and around 30" for the tallest one?

When I go to do a reactive phase I stack 45lb bumper plates on top of the taller one.
Title: Re: Chris' training journal
Post by: ChrisM on January 04, 2016, 12:49:53 pm
Weighed in at 182lbs last night at the gym.

Warmed up with some super light leg extensions, ham curls and glute kick backs for like 20ish reps per leg. Then some dynamic exercises and a quick stretch check.

Workout:

Box jump x5
Depth jump low>high x2, high>low x2
Cleans 135 x5. OHP last rep.
BJ and DJ again.
Cleans 155 x3. OHP last rep.
BJ/DJs.
Cleans 185 for 3 singles. OHP last single.
BJ/DJs.
Clean 205 x1. No ohp lol! Did catch it in a full upright stance so Im getting more explosive. After the season im going to devote a little time to getting UNDER the bar on the catch so I can start moving more weight.

Finished onthe leg press sled thing doing some SL jumps like KF mentioned in his journal.

We'll see how this goes.


Edit: forgot to measure boxes. bahhh. must remember lol
Title: Re: Chris' training journal
Post by: ChrisM on January 06, 2016, 10:06:21 pm
Weeks recap so far....

Won our first round game Monday night pretty easily. First time in weeks we've had the whole team (work mostly). I put myself in cruise control scoring wise, maybe had 20-25 all easy stuff. Focused on getting everyone involved and rebounding. Worked out well IMO. Did some chest and triceps after the game.

Tuesday i got in about 2/3rds of a back and bicep workout (about 30mins). Didnt have time to go through a squat workout. Wife's bday and we were kicked out of the house for an hour only so the kids and her friends could set up a 'surprise' party. :) Wasnty bday but i got a few rounds of presents too (this is surprising because normally shes wore out after one lol, ZERO complaints from me!)

Did my day before workout today so cleans/jumps and core work. Measured the boxes BTW, 18", 24", 30". I really wish they had a 36" box to really push my SVJ now.
Title: Re: Chris' training journal
Post by: Merrick on January 06, 2016, 10:15:49 pm
Depending on the plates, you can stack some on top of the 30" box if it's safe enough. 

How was your game on Monday athleticism wise?  You were testing out the hang clean + depth jump potentiation work the day before (sunday) right?  Was it as good as last time?
Title: Re: Chris' training journal
Post by: ChrisM on January 06, 2016, 11:41:14 pm
Yea I use the 45lb bumper plates and then normal 45lb plates on top of those, they dont move...usually.

As for the game, yes. I didnt get any chances at some dunks or anything real telling in game but it was a very boring, albeit physical game. We were just up too much (12-15 points most of the game) to really push myself. After the game I threw myself a couple lobs and was getting up well enough but my timing is all to hell still. Probably take a few dedicated dunk sessions after the league is over to get it back completely.
Title: Re: Chris' training journal
Post by: ChrisM on January 07, 2016, 11:33:00 pm
Went to the gym with my wife from 5-6 and warmed up, did maybe 8-10 cleans at 135lbs, probably 20 box and depth jumps all before our game at 745. Was going to be nicely warmed up but...she drug me to the grocery from 615-715 lol! Arrived at the game at 735. Thankfully I wasn't too stuff.

We lost, our shooter/2nd best player had 4 wisdom teeth pulled this morning and I tried to keep us in it but we lost by 7. I had pulled us within 4 with 2 to go but got a shoulder into my left eye, moved my contact and really messed up my depth perception. Missed a 3 and a 15 foot pull up j and that was it. I played ok but they had 2 good defenders that they rotated on me to stay fresh and doubled me on drives. We gave them a fight but really needed to stretch the floor and just couldn't. My face and neck are sore as hell...the hit popped my neck in 3 places and left me tasting blood/smelling it in my nose so I swung by my moms after to get checked out (shes a 30 year ER nurse). Sems Im ok, just gonna have a headache :/

Couple vids a buddy shot on his iphone after the game of me messing around. SMS killed the quality and its in slomo but hey...its here. :)

http://www.youtube.com/watch?v=OvmH2vkXRCQ

http://www.youtube.com/watch?v=q5cLHf7Ze1Y
Title: Re: Chris' training journal
Post by: ChrisM on January 08, 2016, 08:05:11 pm
Weighed in at 181lbs tonight at the gym. Ate like shit/didnt eat much today. :/

Lower back is a tad tight but went away in warmups. Chalk it up to a lot of low back work plus the more physical playoff games this week.

Deadlifts:
135 x5, 225 x3, 315 x1 raw. Add belt and straps... 405 x1, 445 x1 (form suffered a tad, back felt weak), 405 x3, 315 x8.

2 circuits of ham curl, glute kick back, BSS and seated calf raises. Took it very easy on core and jumping today.
8 box jumps total. Need some recovery.
Title: Re: Chris' training journal
Post by: ChrisM on January 11, 2016, 09:48:10 pm
Lost in the semis tonight. Quite angry over it all. The literal game plan to stop us was....be inside Chris' shirt on the perimeter as soon as I thouch the ball  (forcing me to go to the rim, ok) then, foul me (intentionally, hard, wrap up style with no intention of going for the ball) as soon as I got in the lane. No FTs in this league just ball up top (only one ref, not a real competitive league but hey...). We lost by 14 and my arms were bright red all game with defined handprints from the holding. Strategy worked I guess. Fucking bitch way to play though.

Got some footage of some dunks post game to cool off. My plant speed tonight was MUCH closer to normal, guessing the playing has brought back some movement efficiency. I'll look at the vid later and pull off some good ones for you all.
Title: Re: Chris' training journal
Post by: Merrick on January 11, 2016, 11:19:29 pm
Lost in the semis tonight. Quite angry over it all. The literal game plan to stop us was....be inside Chris' shirt on the perimeter as soon as I thouch the ball  (forcing me to go to the rim, ok) then, foul me (intentionally, hard, wrap up style with no intention of going for the ball) as soon as I got in the lane. No FTs in this league just ball up top (only one ref, not a real competitive league but hey...). We lost by 14 and my arms were bright red all game with defined handprints from the holding. Strategy worked I guess. Fucking bitch way to play though.

Got some footage of some dunks post game to cool off. My plant speed tonight was MUCH closer to normal, guessing the playing has brought back some movement efficiency. I'll look at the vid later and pull off some good ones for you all.

WTF, 1 ref and you just check the ball up top?

Can you at least foul out?

That's a lame ass league lollll
Title: Re: Chris' training journal
Post by: ChrisM on January 11, 2016, 11:29:10 pm
Yup annnnnnd no foul outs. It really is a 'rec' league. Not like the summer leagues around here but its all we really have in the winter :(

If they could have fouled out I would have put the whole team on the bench lol! I know them all and 1 literally refused to guard me while another admitted he couldnt really hence the fouling. It pissed me off for a quick minute because thats just BS. If you aren't as skilled as someone....go work on it. Even I can accept a loss if its obvious Im being out played as hard to admit as that is! Like i said tho, sound strategy smh.
Title: Re: Chris' training journal
Post by: maxent on January 11, 2016, 11:38:37 pm
I get the hugest urge to play bball after reading your posts ChrisM.. haha. Wish i knew ppl that passionate about bball irl!
Title: Re: Chris' training journal
Post by: ChrisM on January 11, 2016, 11:49:09 pm
Thanks!!! Im quite passionate about it all. Speaking of summer leagues, Im doing a quick 3 dunk edit and I just got hit up on instagram from a pro-am coming to Knoxville this summer. :) Thats exciting!
Title: Re: Chris' training journal
Post by: ChrisM on January 11, 2016, 11:58:55 pm
Annnnd hurr. Plants look a lot better. Less collapse and much quicker transitions. Timing is still off a little and I think Im a little slow but I'll keep working on it.

http://www.youtube.com/watch?v=8hbB49CJOAU
Title: Re: Chris' training journal
Post by: Merrick on January 12, 2016, 01:22:15 am
Makin those dunks look easy!

But seriously that league...  You can literally foul every play then... Makes no sense why someone would start a league with those rules.  I have played in the smallest of smallest rec leagues and we implemented normal rules.  Doesn't take much to implement proper fouls (shots and foul outs)

Anyways, the pro-am sounds like a great opportunity
Title: Re: Chris' training journal
Post by: ChrisM on January 12, 2016, 04:25:46 pm
Not easy by any means, I missed quite a few last night. Backironed some, mistimed others, lost the ball on a few. Sigh. Gotta get stronger, faster, springier. :)

Yea this league is BS but a bunch of guys from work wanted to play sooooo we did. Im very interested in the pro-am in the summer. I know a few guys Im sure will be invited that I hoop with, maybe I can leverage that and some coaching/trainers favors into an invite :)
Title: Re: Chris' training journal
Post by: ChrisM on January 12, 2016, 08:53:41 pm
Decided to go back to my regular scheduled lifting which meant skippimg squat day (Mondays) and went to Tuesdays...back and biceps...and core. Went well overall, went through all my sets instead of cutting a few out like I did in season. Time to see if i can get to a lean 185lbs and look ripped as fuck (7-8% BF would be nice again) by spring time. Currently sitting at around 181-182lbs and 9-10% BF conservatively.

Schedule will look like this...

Monday: squats and assistance work with heavy core.
Tuesday: back and biceps, rotational core work.
Wednesday: speed/plyo day. No core.
Thursday: chest, triceps, shoulders. anti rotational core.
Friday: deadlifts and assistance work. Heavy core.
Saturday: back and biceps part duex. Mixed ab work.
Sunday: chest, tris and shoulders. No core.

Would liketo get some jumps/dunk sessions in on Wednesdays or Sundays. Preferably both. Work is slow in winter so if i can get 6-7 hours of sleep a night and eat half way decent (no more pint of Ben & Jerrys every night) I think I can do it. May deload in 5-6 weeks with a lighter weight week and no dunk sessions. Here. We. Go.
Title: Re: Chris' training journal
Post by: ChrisM on January 13, 2016, 08:12:30 pm
Did some cleans today, focus on bar speed and the catch more than weight. Sets of 3 followed by 36" box jumps (3-5 depending on feel) and depth jumps for height (2 from 24" box to 36" box).

2 sets of 135. Set of 155 and a set at 185. Nothing real strenuous. Going to try to get some time to dunk tomorrow.
Title: Re: Chris' training journal
Post by: ChrisM on January 14, 2016, 08:20:02 pm
Sigh. Forgot my basketball shoes so no dunking. Im not about to try to plant in some Nike Frees lol!

Got a good chest/tri/shoulder session in tho. Got 225 x10 on flat bench for my last set. Nice to know I can still get that on my 4th set after not doing any barbell bench work in weeks.
Title: Re: Chris' training journal
Post by: ChrisM on January 16, 2016, 12:21:35 pm
Ughhh. So chest is actually sore. Lol! Family stuff last night so moved deadlifts to today. Back tomorrow instead of chest andddd we'll just skip chest part 2 this week. :) 4 and a half.more hours of work then off to the gym.
Title: Re: Chris' training journal
Post by: ChrisM on January 16, 2016, 10:17:49 pm
BW: 181lbs at the gym tonight.

Warmups plus some box jumps.

Deadlifts:
135 x5, 225 x3, 315 x1. (add belt/straps) 405 x1, 435 x1, 405 x3, 315 x8...x8...x8.

Planned on 445 top single but wasnt sure how much id have left for volume afterwards. Answer... First set of 315s I could have got 10 reps easy-ish. Next two sets would have been a real struggle.

2 Circuits of BSS, seated calf raises, ham curls, glute kick and some box jumps and core sprinkled in.

Box jumps were very nice tonight. Just powerful feeling. Great sign.
Title: Re: Chris' training journal
Post by: ChrisM on January 18, 2016, 12:28:53 am
Pretty happy with today. Ate pretty healthy, got 6 hours of sleep last night, not too sore from yesterdays deadlifts. Not bad.

Back day part 2. Lots of row variations, pullups, face pulls, some core work. Some light shoulder work and killed the biceps with some drop sets.  Finished with pushups to failure, twice.

Tomorrow....squat day!
Title: Re: Chris' training journal
Post by: ChrisM on January 18, 2016, 11:26:02 pm
Well....that was interesting and surprisingly went well.

Slept like shit last night, 1.5 hours total (finally passed out at 5. Had to be up at 630 for work. SMH. Then forgot my lunch and had to eat Chickfila so not exactly the best diet today.

Weighed in at 181.5lbs at the gym. Felt pretty good overall.

Warmups + some box and depth jumps.

Squats:
135 x5, 225 x3, 315 x1... +belt... 365 x1, 395 x1, 365 x1, 315 x5, 315 x5, 225 x10.

Sweet. 395 felt strong, only a slight eh/hesitation on the way up around parallel. Felt strong.

2x circuits: SL leg press, reverse lunges, box jumps, core, leg extensions, calf raise, box jump, core. Planned on 3 circuits but ehhhh. Got late. Finished with some step ups and more ab work.

Great workout overall!
Title: Re: Chris' training journal
Post by: Merrick on January 18, 2016, 11:57:28 pm
You have the weirdest circuit after your squats and deadlifts lol.  Do you hold down all the stations while running around doing various stuff when people try to use one of the equipment? lollll
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2016, 12:09:13 am
Lol everyone in the gym knows me mostly :) but no, it eas late tonight, only one other guy in there doing chest (cuz international bro day is Monday ya know!).

With the exception of the leg press (which is primarily open) all the others are machines that are very easy to switch weught on (they use the pins instead of loading free weights.

and yea its an eclectic circuit but it hits the major stuff effectively for me.
Title: Re: Chris' training journal
Post by: Merrick on January 19, 2016, 12:19:00 am
haha i see

what do u do for core?
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2016, 01:25:00 am
A little bit of everything. sit ups, crunches, decline stuff, various planks, medicine ball twists, v-sits, hanging leg raises, wipers, ummmm. Mostly weighted reps. Average workout I'll get 500 or so total reps in. Some days I focus solely on a particular area (lower abs, uppers, obliques, anti rotational stuff) and others i just hit it all. :)
Title: Re: Chris' training journal
Post by: ChrisM on January 21, 2016, 09:30:52 am
Hit back and core last night in the snow lol! Still falling but about to attempt the drive to work then do some speed stuff after. Should be fun. Gym was almost dead last night :)
Title: Re: Chris' training journal
Post by: ChrisM on January 23, 2016, 01:11:42 pm
Lets see....no gym Wednesday so everything got pushed back a day. Did some speed work. Just some cleans and box jumps. Couple 95lb jump squats....cant find my bands tho. Hmmm.

Did chest/tri/shoulders yesterday, took it easier than normal just wasnt into it mentally. Hooped a little afterwards. Felt alright.

Headed to deadlifts shortly now that I parked the normal daily after the first snow fall. It does decent but 400hp on snow and ice isn't fun with the kids. The Subaru is much safer.
Title: Re: Chris' training journal
Post by: ChrisM on January 23, 2016, 01:30:30 pm
From Wednesday's warmups. Question: does this look more hip dominant than my normal jumps which are heavily quad dominated?

http://www.youtube.com/watch?v=Kkh0KNqufaI
Title: Re: Chris' training journal
Post by: ChrisM on January 24, 2016, 01:37:17 am
Half assed deadlifts tonight. Not my normal gym=no drive.

135 x5, 225 x3, 315 x1, 405 x1, 425 x1, 405 x3, 315 x5, 315 x5, 315 x5.

Some box jumps. Couple sets of ham curls and calf raises. No core. Just no motivation today.
Title: Re: Chris' training journal
Post by: T0ddday on January 24, 2016, 11:44:45 am
From Wednesday's warmups. Question: does this look more hip dominant than my normal jumps which are heavily quad dominated?

http://www.youtube.com/watch?v=Kkh0KNqufaI

I dont think your normal jumps are heavily quad dominant.  That said, a box jump will never look that hip dominant because you have to begin closing hips as soon as you leave the ground.  I would say that for a bix jump its a decently balanced jump - looks to me like some ankle rocker flexibility would get you some aid.
Title: Re: Chris' training journal
Post by: ChrisM on January 24, 2016, 05:23:29 pm
Was informed this morning in a text message...yea a fucking text, that my wife wants a divorce. Apparently shes been lying for a while about some pretty big stuff and got tired of faking working on our relationship. So....fuck her. Maybe she'll run back to her abusive ex. idk. idc. im not worrying about anyone who doesnt care about me.
Title: Re: Chris' training journal
Post by: LBSS on January 25, 2016, 10:13:13 am
Was informed this morning in a text message...yea a fucking text, that my wife wants a divorce. Apparently shes been lying for a while about some pretty big stuff and got tired of faking working on our relationship. So....fuck her. Maybe she'll run back to her abusive ex. idk. idc. im not worrying about anyone who doesnt care about me.

oh shit dude, that sucks a lot. sorry.
Title: Re: Chris' training journal
Post by: adarqui on January 25, 2016, 11:24:57 pm
Was informed this morning in a text message...yea a fucking text, that my wife wants a divorce. Apparently shes been lying for a while about some pretty big stuff and got tired of faking working on our relationship. So....fuck her. Maybe she'll run back to her abusive ex. idk. idc.

damn man really sucks. ;/

Quote
im not worrying about anyone who doesnt care about me.

from what you've mentioned in your journal, I imagine you'll handle this news better than before, because it seems like you really cared & tried to make things work.

peace
Title: Re: Chris' training journal
Post by: ChrisM on January 26, 2016, 01:33:48 am
Thanks guys. Really, its appreciated greatly. Right now, Im just pouring myself into training, work, my daughter and the cars. It only hurts bad at night when I dont have her to hold. Learned today she did have him over Sunday night. Less than 12 hours after her text. SMH. Just gotta push forward.

Hoopedfor 2 hours tonight then squatted. Woooooo. Might not do that again lol

Squats:
135 x5, 225 x3, 315 x1, 365 x1, 365 x1, 315 x3, 315 x3, 315 x3. Jello legs.

Box jumps, stepups, calf raises, leg extension circuit. Virtually no core tonight. Just drained physically and it was a mental challenge tonight but a good one. It'll make me stronger.

Oh played well too, jumper was falling, handle tight, was nice. Luckily I got to the gym about 30 mins after she finished working out. Would have been painful if i had been on time (I was an hour late lol)
Title: Re: Chris' training journal
Post by: Dreyth on January 26, 2016, 02:29:49 am
Quote from: ChrisM
I'm not worrying about anyone who doesnt care about me.

My man.

She'll come crawling back to you after her ex abuses her. Dont fucking take her back.

edit: well it's up to you to take her back or not. I dont know your situation. but your attitude is a good one. good job being a man. things will get better with time.
Title: Re: Chris' training journal
Post by: undoubtable on January 26, 2016, 11:50:27 am
Sorry to hear about the marriage bro, there's someone better down the road for you.
Title: Re: Chris' training journal
Post by: T0ddday on January 26, 2016, 03:43:11 pm
Quote from: ChrisM
I'm not worrying about anyone who doesnt care about me.

My man.

She'll come crawling back to you after her ex abuses her. Dont fucking take her back.

edit: well it's up to you to take her back or not. I dont know your situation. but your attitude is a good one. good job being a man. things will get better with time.

Wow nice conscientious and considerate edit.  While this board sometimes lacks volume of athletes it does have an a pretty damn mature and resonable tenor especially when it comes to off topic discussion.   
Title: Re: Chris' training journal
Post by: Dreyth on January 26, 2016, 06:58:05 pm
I needed to edit that. I kept thinking of my friend who got completely fucked over when i wrote the first message, but then realized not everyone went through exactly what he did. My apologies there!

We've all been on this board together for a long time and it's nice to see us all get each other's backs and give man to man advice.
Title: Re: Chris' training journal
Post by: ChrisM on January 27, 2016, 03:33:37 pm
Thanks guys. Im trying to hold on but its hard....especially at night. My demons arent playing well. No sleep. lots of drinking. stress. 2+hours of ball every day and trying to kill myself in the weight room....i just weighed in at 175.5lbs. I look like shit but i feel ok physically?  idk. just keep pushing. i miss her so much. but i cant be told its not worth it anymore. she called yesterday in tears. I had to hang up.

So again....it really is appreciated. I know ill probably never meet any of you but this board is family. We see each others struggles and trials and it just pulls us together to push each other more. It really is a sanctuary.
Title: Re: Chris' training journal
Post by: ChrisM on January 27, 2016, 10:48:20 pm
Went to the gym....didnt even make it through warmups for a speed/plyo day. About puked every where. Fuck. I gotta get a grip.
Title: Re: Chris' training journal
Post by: undoubtable on January 27, 2016, 11:05:23 pm
Went to the gym....didnt even make it through warmups for a speed/plyo day. About puked every where. Fuck. I gotta get a grip.

Easy on yourself mate, getting out of bed and about your day is plenty of achievement for what you're dealing with.
Title: Re: Chris' training journal
Post by: Dreyth on January 27, 2016, 11:49:48 pm
Let out all the puke man. Dont ever hold it in, you feel better as soon as its out. Keep yourself distracted with basketball and weights. Hang out with some friends if you all have time, tell them you dont even want to mention the situation. Dont tell them to console you. Just have it be a distraction as if nothings going on. The purpose of this is to see that you can find happiness in many other things Chris. All is not lost! Hopefully you can think more clearly after this.
Title: Re: Chris' training journal
Post by: LBSS on January 28, 2016, 09:21:42 am
+1 for distractions and hanging out with people without talking about it.
Title: Re: Chris' training journal
Post by: Coges on January 28, 2016, 06:36:34 pm
Hey Chris. Just saw your posts. Fuck!

Hang in there mate. Vent as much as you need to. I can't imagine how hard it would be for you right now but like you've been doing. Channel your energies into positive things.  just to remember to control what you can control and try and let the rest go.
Title: Re: Chris' training journal
Post by: ChrisM on January 29, 2016, 02:54:43 am
Well....some more shit happened. I'll update later. Im so lost and confused now. I hate this.

Played ball today after work. Jumper was off, but handles were ok. Bounce was average. Ran through some drills between games but just couldnt bring the energy in games. Idk if its because i didnt have any or Im just quite demotivated. Sigh. Went and hit chest/shoulder/tri afterward for 2 hours. Going to suck tomorrow.
Title: Re: Chris' training journal
Post by: ChrisM on February 03, 2016, 06:18:29 pm
Still here. Kinda...weighed in at 176 today. Bleh. Seems the only thing suffering is my squat tho. Got pinned at 385 last night, just didn't have it. Trying to make a conscious effort to eat more but i just dont feel like it. Did pull 405 for a 3x3 last week and incline bench 225 for 3. That surprised me greatly. Sleeping like shit. Just got to keep going.
Title: Re: Chris' training journal
Post by: gukl on February 03, 2016, 06:59:56 pm
damn - just read about your situation, can't relate to the level of anguish this must have put you through but like yourself and everyone else has said; you deserve better and your continued focus on other aspects of your life is the way to go for sure - and you're recent efforts in the gym are pretty impressive considering.

best wishses dude - your situation will get better, just gotta keep going!

p.s. totally agree with the above points that this forum really does have some brilliant members and input, having been around since being a 15 year old kid its pretty awesome to see how everyone has stuck together over the years.
Title: Re: Chris' training journal
Post by: ChrisM on February 12, 2016, 12:09:04 am
Still lifting every day. Still semi depressed but i think its getting better. No clue what she wants anymore, hell, she doesnt even know. So ive decided to start moving on. I wont wait on someone who, even though i love her, doesn't know what she wants and wont try to make me a priority  even though she 'cant imagine me not being in her life'.

So...BW is stuck at 177-178lbs. Squat is weak. Started some volume last session, 315 3x5 and 225 3x12 along with some 365lbs singles. So weak. Deadlift is stuck at around 425-435 1rm and 405 3x3. 315 3x10 is easy enough tho. Guess I need to build some strength back up. Decently bouncy lately on the court...when Im in the mood. :/

Anyways thats the short synopsis lol
Title: Re: Chris' training journal
Post by: maxent on February 12, 2016, 01:46:13 am
Still lifting every day. Still semi depressed but i think its getting better. No clue what she wants anymore, hell, she doesnt even know. So ive decided to start moving on. I wont wait on someone who, even though i love her, doesn't know what she wants and wont try to make me a priority  even though she 'cant imagine me not being in her life'.

Unfortunately men may never (http://www.independent.co.uk/life-style/love-sex/men-may-never-truly-get-over-a-relationship-break-up-says-study-10450413.html) recover fully from a breakup. The thing which confounds it in your case is she will drift in and out of your life on a whim, disrupting any healing process that you may have initiated and you have to start over before you've pulled yourself out fully out of the well of despair. The first step is recognising that you're never really truly going to give up on this woman/relationship because you have so much invested in it and as a man it's impossible to give up on the one true love - or what you think is the person capable of being it (but hasn't been that way).

The only advice I can give is to take a step a back and read some stuff, eg Avoidant: How to Love (or Leave) a Dismissive Partner  (http://www.amazon.com/gp/product/0991663667/ref=s9_simh_gw_g14_i7_r?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=desktop-4&pf_rd_r=0BCGPYGFKEAK6ZBM49HK&pf_rd_t=36701&pf_rd_p=2090149782) and Attached: The New Science of Adult Attachment and How It Can Help YouFind - and Keep - Love (http://www.amazon.com/Attached-Science-Adult-Attachment-YouFind/dp/1585429139/ref=sr_1_1).  These books will help you realise that sometimes the person you want is fundamentally incompatible with your needs or vice versa .. even though you've got a great deal of attraction and affection for her, it just doesn't make for a healthy relationship for reasons that are not in your or her control.

Title: Re: Chris' training journal
Post by: Merrick on February 12, 2016, 02:24:14 am
Unfortunately men may never (http://www.independent.co.uk/life-style/love-sex/men-may-never-truly-get-over-a-relationship-break-up-says-study-10450413.html) recover fully from a breakup. The thing which confounds it in your case is she will drift in and out of your life on a whim, disrupting any healing process that you may have initiated and you have to start over before you've pulled yourself out fully out of the well of despair. The first step is recognising that you're never really truly going to give up on this woman/relationship because you have so much invested in it and as a man it's impossible to give up on the one true love - or what you think is the person capable of being it (but hasn't been that way).

I would completely disagree with this.  You read too much "studies" and "articles".  There have been many men who have completely recovered from a serious break up.  Recognizing that he'll never truly give up on this woman?  There has been many men who realized it's for the best and truly gave up on it.  If you can't give up on it due to big investment, that's simply the working of the ego that, if recognized, can be reversed.

A man should also realize there is no such thing as one true love.  True love exists.  Not ONE true love.

The scientific method is limited in its OBJECTIVE process to measure and understand SUBJECTIVE concepts such as emotions, creativity, imagination, consciousness. 

The word "never" is a simple word used to fit with the limited mind.  The mind is simply the product of all the knowledge and information gathered throughout our learned experiences and uses these information to logically get from A to B to C.  It can only comprehend with things that are measurable and fits in with what you have learned.  If it doesn't and can't understand, this creates that "fear of the unknown" humans are famous for.

This is classic example of human beings still in its primitive stages.  To constantly rely on our analytic mind will not get us anywhere we need to be.  Abstract concepts such as creativity and emotions were there first when we were babies and then we learned logic.  Creativity and emotions were there in our ancestors and using these infinite concepts, we invented logical thinking to use as tools, NOT to take over as the primary way of living.

Other peoples studies will not do much good for someone in Chris's situation.  Any study is limited by the limited mind of the measurer.  This can work in some instances in dealing with purely analytic concepts, but when it comes to abstract concepts, it won't work.

The root of all suffering is a result of the ego, and the realization and exploration of this leads to peace.  If you understand how the ego is creating the suffering, then you can transcend it.  My advice therefore, would be meditation.  Try it with an open mind.  It is not a religious thing at all.  People from all religious, spiritual, atheistic backgrounds use it.  It is just a practice, one of you and your mind (which is responsible for all suffering).

Man's biggest flaw is relying on the analytic mind and forgetting that it is our abstract mind (consciousness, creativity, emotions, etc...) that INVENTED the analytic mind (language and logic, etc..).  The createe (is this a word?) cannot understand its creator.  This is why trying to understand the emotions on a logical level won't work.
Title: Re: Chris' training journal
Post by: Leonel on February 12, 2016, 04:20:49 am
Quote
I would completely disagree with this.  You read too much "studies" and "articles".  There have been many men who have completely recovered from a serious break up.  Recognizing that he'll never truly give up on this woman?  There has been many men who realized it's for the best and truly gave up on it.  If you can't give up on it due to big investment, that's simply the working of the ego that, if recognized, can be reversed.

A man should also realize there is no such thing as one true love.  True love exists.  Not ONE true love.

The scientific method is limited in its OBJECTIVE process to measure and understand SUBJECTIVE concepts such as emotions, creativity, imagination, consciousness. 

The word "never" is a simple word used to fit with the limited mind.  The mind is simply the product of all the knowledge and information gathered throughout our learned experiences and uses these information to logically get from A to B to C.  It can only comprehend with things that are measurable and fits in with what you have learned.  If it doesn't and can't understand, this creates that "fear of the unknown" humans are famous for.

This is classic example of human beings still in its primitive stages.  To constantly rely on our analytic mind will not get us anywhere we need to be.  Abstract concepts such as creativity and emotions were there first when we were babies and then we learned logic.  Creativity and emotions were there in our ancestors and using these infinite concepts, we invented logical thinking to use as tools, NOT to take over as the primary way of living.

Other peoples studies will not do much good for someone in Chris's situation.  Any study is limited by the limited mind of the measurer.  This can work in some instances in dealing with purely analytic concepts, but when it comes to abstract concepts, it won't work.

The root of all suffering is a result of the ego, and the realization and exploration of this leads to peace.  If you understand how the ego is creating the suffering, then you can transcend it.  My advice therefore, would be meditation.  Try it with an open mind.  It is not a religious thing at all.  People from all religious, spiritual, atheistic backgrounds use it.  It is just a practice, one of you and your mind (which is responsible for all suffering).

Man's biggest flaw is relying on the analytic mind and forgetting that it is our abstract mind (consciousness, creativity, emotions, etc...) that INVENTED the analytic mind (language and logic, etc..).  The createe (is this a word?) cannot understand its creator.  This is why trying to understand the emotions on a logical level won't work.

x2, great post!
Title: Re: Chris' training journal
Post by: Merrick on February 12, 2016, 05:20:05 am
Thanks leonel

Also i would loke to add that those books are just the analysis of an abstract situation from the limited mind of one man.

There is a reason why in times of despair, friends and family telling us logical stuff like "its gonna be okay" or whatever logical advice they give never help much. There is a reason why abstract stuff like a song or a poem or a movie helps the healing much better. We dont understand why on a logical level but it taps into our human side. The creative side. The path to healing from an emotional struggle is not an analytic blueprint, but the exploration of the emotions themselves in a mindful state
Title: Re: Chris' training journal
Post by: ChrisM on February 15, 2016, 04:44:28 pm
Thanks guys....been training a kid who wants to play college ball. 2 weeks in the weight room and hes doing really well. all simple shit. Good lil player, were looking at some small local colleges (juco, 1 d3 and an naia) just to get him in and hooping somewhere. After that hos play can speak for itself. So ive been lifting regularly.

Somehow....at 178lbs I managed to deadlift last night at 8pm and squat this morning at 10am. And did well.

Deadlift : 135 x10, 225 x8, 315 x1, 405 x1, 425 x1, 405 x3, 405 x3, 315 x10, 315 x10, 315 x10. Cool. Some assistance work.

Squats....hams sore...so this was unexpected. 135 x10, 225 x5, 315 x1, 365 x1, 365 x1, 315 x5, 315 x5, 275 x8, 275 x8, 275 x8. Box jumps.

Great bar speed on everything. Sweet.
Title: Re: Chris' training journal
Post by: adarqui on February 15, 2016, 04:55:15 pm
seems like every thread I read, has several great posts by Merrick  :highfive:



Thanks guys....been training a kid who wants to play college ball. 2 weeks in the weight room and hes doing really well. all simple shit. Good lil player, were looking at some small local colleges (juco, 1 d3 and an naia) just to get him in and hooping somewhere. After that hos play can speak for itself. So ive been lifting regularly.

Somehow....at 178lbs I managed to deadlift last night at 8pm and squat this morning at 10am. And did well.

Deadlift : 135 x10, 225 x8, 315 x1, 405 x1, 425 x1, 405 x3, 405 x3, 315 x10, 315 x10, 315 x10. Cool. Some assistance work.

Squats....hams sore...so this was unexpected. 135 x10, 225 x5, 315 x1, 365 x1, 365 x1, 315 x5, 315 x5, 275 x8, 275 x8, 275 x8. Box jumps.

Great bar speed on everything. Sweet.

nice!  :ibsquatting:
Title: Re: Chris' training journal
Post by: ChrisM on February 23, 2016, 01:50:53 am
Squatted today at 176lbs BW.

135 x10, 225 x5, 315 x1, 365 x1, 315 x5, 315 x5, 275 3x10. Not bad.

Did some box jumps and core along with step ups and calf raises.
Title: Re: Chris' training journal
Post by: ChrisM on February 26, 2016, 09:04:04 pm
Fucked up tonight. Dammit.

Deadlifts at 176lbs BW at 6pm.

Mood: rage, anger, revenge, betrayal. Fucking ready to go beast mode.

135 x10, 225 x5, 315 x1, 405 x1, 445 x1. Fuck! Had 455 in the bag but bitched out. Barspeed on 445 was great. Buddy took video on iphone...in slow mo. Sigh. Anyways still a PR at this weight!

405 x5, 405 x5, back to back 405 rep PRs! 315 for a 3x10.

Did some core and box jumps after. Finished with ham curls for high reps.

Still so mad and hurt but i know now whats up and what i need to do. Time to make a monster in the gym and on the court!
Title: Re: Chris' training journal
Post by: ChrisM on February 26, 2016, 09:24:20 pm
http://www.youtube.com/watch?v=CWWZCInyyeY


vid. Lift starts around 42 seconds smh wont let me trim it


Also just learned someone changed my Google account password 3 days after I was told I was getting a divorce. Interesting.
Title: Re: Chris' training journal
Post by: Merrick on February 26, 2016, 11:55:17 pm
http://www.youtube.com/watch?v=CWWZCInyyeY


vid. Lift starts around 42 seconds smh wont let me trim it



You gonna hurt yourself deadlifting that slow
Title: Re: Chris' training journal
Post by: ChrisM on February 27, 2016, 02:59:58 am
Lol sorry, its in iPhone slowmo :/ So thats about half speed to the actual lift. The vid guy is new to lifting so he didnt know I'd want it full speed to see the bar speed.


Any typos are because im half a handle into this crown and...theres hot chicks everywhere. Im hapy. lol
Title: Re: Chris' training journal
Post by: Merrick on February 27, 2016, 03:21:31 am
Lol sorry, its in iPhone slowmo :/ So thats about half speed to the actual lift. The vid guy is new to lifting so he didnt know I'd want it full speed to see the bar speed.


Yeah I was kidding hahaha


Any typos are because im half a handle into this crown and...theres hot chicks everywhere. Im hapy. lol

LOL
Title: Re: Chris' training journal
Post by: ChrisM on February 27, 2016, 06:40:56 pm
Just realized that deadlift was over 2.5x BW. Sweet. Ive wanted that for a while.
Title: Re: Chris' training journal
Post by: tooslow on February 27, 2016, 07:23:08 pm
Just realized that deadlift was over 2.5x BW. Sweet. Ive wanted that for a while.

I wish to one day acquire your kind of physique and be as athletic as you are!
Title: Re: Chris' training journal
Post by: ChrisM on March 01, 2016, 05:00:24 pm
Thanks!

Squatted last night at 176lbs BW

135 x10, 225 x5, 315 x1, 365 x1, 315 x5, 315 x5, 275 3x10. Not bad but just wasnt into it. Blaming it on the zumba class that was in the 'plyo/jump/fun/core room. Bleh.
Title: Re: Chris' training journal
Post by: Dreyth on March 01, 2016, 05:39:01 pm
Just realized that deadlift was over 2.5x BW. Sweet. Ive wanted that for a while.
:headbang:
Title: Re: Chris' training journal
Post by: ChrisM on March 03, 2016, 02:56:49 pm
Havent been logging upper body days but theyve been going well...havent got to pay in over a week tho :( So no dunks.

To combat that i did some plyos/explosive stuff last night. Jump squats and power cleans supersetted with box and depth jumps. Some pogos and seated box jumps and even tried some SL box jumps...those are fun!

Kept the jump squats to 95lb+resistance bands for 4x8. Power cleans at 145lbs 3x5 and a 3x3 at 185lbs. Emphasis on quick GCT on js and barspeed on PC.

Really need to start hip thrusting again.... all puns intended since Im 'single' i guess. Fuck. lol
Title: Re: Chris' training journal
Post by: ChrisM on March 13, 2016, 01:08:28 pm
Well....shit ass week. Havent hooped at all this month and new rec league starts up next week thats supposed to be quite competitive. Probably play my way into skill shapeby the 3rd week or so. Took Sunday and Monday off earlier this week to recover fully and that stretched into a full on cheat week. :( Ate like crap, didnt lift from Sunday to Saturday....gained 8 lbs lol!

Went to the gym yesterday remotivated to get shit done, figured I'd gained a few pounds bit definitely not 8! Should come off quick tho if i eat right. Anyway, was going to deadlift but they have a sign up about a pound for pound bench comp at the gym on the 4th soooo....I figured id see where i was and if i was worth it. Basically a max effort bench day which i havent done in...wow...over a year.

Weighed in at 187lbs. Benched 95 x10, 135 x8, 185 x5 to warmup then started going up on singles. 225 no sweat but i knew that (figured id top out around 265-275). 255...actually moved ok. Cool. 275lbs... slight struggle but never felt like i wouldn't make it. Awesome. So....i loaded up 295lbs, managed to get it but it was tough. Doesnt matter thats a PR and i was surprised as hell! So goal is to try to get 315 at the comp at around 182lbs BW. And also get my legs and stuff back of course :)

Im excited again and thats a wonderful thing!!!

Title: Re: Chris' training journal
Post by: ChrisM on March 14, 2016, 09:10:49 pm
Ughhhh. Idk what I will weigh in at later but i felt heavy playing today.

Ran about an hour of full court, jumper was garbage, handle was alright. Legs were deadddd. Managed a few dunks afterward. Couple nice lobs and a 2 hander off the dribble but I can tell my movement efficiency is way down. Maybe jumping 40-42". Felt it in my shins when I tried a faster runup so...yea. Gotta jump more. Eat now. Squat later. Works going to suck tomorrow lol
Title: Re: Chris' training journal
Post by: ChrisM on March 16, 2016, 05:22:05 pm
Ummm....got a call yesterday, different rec league was starting...last night. Lol! Went...played. Just 4v4 halfcourt BS. But it was nice to knock more rust off. Felt much better, hit some jumpers, got to the hole easily, just better.

Did some light weight explosive stuff today, plyos. Just getting back in to it. Writing up a new program for the next 6-8 weeks. see if i can handle 2 rec leagues and some lifting lol
Title: Re: Chris' training journal
Post by: ChrisM on March 17, 2016, 09:52:10 pm
Second game tonight... played much better. Won going away in the second by 20. Basically sat up in the high post 15-17ft and depending on who they threw at me backed them down or bumped and faced up for jumpers/drives. Too easy. Had 3 plays i really got up on. Blocked a layup on the backboard with my elbow in the 1st half and grabbed a board in the second where the guys said i "floated" lol! Mistimed the jump s the ball hit the rim twice, luckily i went after it hard and caught it still above the hoop. Felt like I got up good. And had a up screen at the top of the key on a down cut and got loose in the lane for a alley oop from the wing. Crushed it with both hands and I was flying on that one. Had 3 mins left in the game, nice closing touch! :)
Title: Re: Chris' training journal
Post by: ghettoracer on March 19, 2016, 12:24:00 am
i was away for few years, just got back here a week and training again.  just noticed your height/reach is similar to me.  what's your SVJ and RVJ now days?  nice DL numbers.
Title: Re: Chris' training journal
Post by: ChrisM on March 19, 2016, 08:32:31 am
Judging solely off Thursdays post game shenanigans... my repeatable #s for SVJ is around 33-34" and my DLRVJ is around 41-43". Just based on the dunks i could do "easily". I suspect some of the harder dunks are all timing based and mine is way off. By the end of rec league i fully expect my numbers to go back closer to 36" SVJ and 45-46" RVJ as i think im stronger now in reference to BW ratios and the constant playing always helps movement efficiency.
Title: Re: Chris' training journal
Post by: ChrisM on March 19, 2016, 10:41:43 pm
Did a little deadlifting today....

BW down to 183lbs. 5 more to go. Weak as shit today compared to 2 weeks ago.

135 x10, 225 x5, 315 x1, 405 x1, 435 x1... wow. struggle. 405 x2, 315 x8m Some glute kick backs and ham curls. Nothing real volume heavy or anything. I'm writing a new program and ill dive in Monday hard again. Game on Tuesday will suck im sure lol
Title: Re: Chris' training journal
Post by: ChrisM on March 21, 2016, 07:29:36 pm
Squat day. Decided against a full volume week since I dont want to be deathly sore for games. About half volume this week and ramp up from there to combat DOMS.

BW down another pound: 182lbs.

Warmups and some box and depth jumps. Didnt feel very explosive but wasnt really expecting too.

Squats: 135 x10, 225 x5, 315 x1, 365 x1. Thought the 365 would be more of a struggle but it was ok. Probably had 385 with some effort.

315lbs for 2x3. Eh.
275lbs for a 2x8. Eh again.

Did 2 circuits of SL leg press, lunges, leg extensions, calf raises and step ups. Not too heavy but not light light. Sprinkled in core and box jumps throughout. Not too bad.

Game tomorrow night then back and bis afterwards. Really want to ram on someone tomorrow.... :/
Title: Re: Chris' training journal
Post by: ChrisM on April 01, 2016, 11:31:03 am
Skipped a few upper body sessions here and there but ive been hitt8ng my squat and dead days at about 75% volume. BW down to 183-184lbs consistently. Won our game on Tuesday by 37. Had 2 dunks but nothing major, really not even a competitive game. Last night tho... I rimmed out a 24 foot 3 pointer at the buzzer and we lost by 3. Should have won but too many mistakes down the stretch. I settled for jumpers even tho they didn't have any legit rim protection and we gave up 3 offensive boards in the last 4 mins. Not a good feeling. Bleh.

Did get some decent dunks before the game in warmups which is slighlty unusual. Starting to feel bouncy again
Title: Re: Chris' training journal
Post by: ChrisM on April 02, 2016, 04:54:47 pm
Deadlift day just completed. BW at the gym was 182lbs so not bad. TRYING to watch portion sizing...

deadlifts:
135 x10, 225 x5, 315 x1, 405 x1, 445 x1. Decent 445 pull. Not great tho.
405 x5, 405 x3, 315 for 3x8. Finally getting some strength back it seems.

Some circuits of BSS (135 x8 each leg, 185 x5 each leg), seated calf raise, ham curls and glute kick backs. Box jumps and core work to break up the circuits.

Ah. Also, tried SL box jumps on Monday, can get 30" box jumps off each leg. Felt great just knowing that! :) Next...SL depth jumps lol
Title: Re: Chris' training journal
Post by: ChrisM on April 14, 2016, 10:13:10 pm
Lets see....update. rec league is over except for the tourney. I deadlifted 455. BSS 225 for 1 rep on each leg. Pause benched 275...barely lol! annnnd thats pretty much it. New routine will start next next week! Going for it hard this time around. Goal is 185ish lbs, 8% BF, squat and dead more, and lots of jumping
Title: Re: Chris' training journal
Post by: LBSS on April 15, 2016, 09:53:14 am
your goal should be 48" running vert. four feet. do it.
Title: Re: Chris' training journal
Post by: ChrisM on April 15, 2016, 10:53:00 am
Going to try LBSS. Im stronger now ratio wise. Weighed in at 182 yesterday. Just need to get up my efficiency and not lose speed as i get stronger. Have to find the balance between speed and strength.
Title: Re: Chris' training journal
Post by: adarqui on April 19, 2016, 05:49:22 am
your goal should be 48" running vert. four feet. do it.

that'd be psycho.. he's already been pretty close to that.

 :ibjumping:
Title: Re: Chris' training journal
Post by: Dreyth on April 19, 2016, 02:45:40 pm
go for 48"

lifetime achievement right there
Title: Re: Chris' training journal
Post by: Raptor on April 19, 2016, 03:39:26 pm
You should try to get Dupuy's 59.
Title: Re: Chris' training journal
Post by: ChrisM on May 02, 2016, 11:00:42 pm
Woah woah. When did Guy do 59"?!?!?!

Havent checked in in a min but im still going. Trying to get used to this extra volume before any serious jumping. Weighing 185lbs consistently now. Pulling 455 as a top set deadlift on PC day each week. Squats a strong 385 again, should probably go for 405 again now. Have hit standing overhead presses for 3 workouts now, got 185lbs strict yesterday, going for 225 eventually. Stopped by the court on my way to lift with the wife the other day, 2 hand rim grab off one step, shoes untied, no warmup and with my gym bag (prolly 10-15lbs of shit) on my shoulder lol! Not bad! Just some random updates lol

Tonight was squats:

warmups plus some box and depth jumps

135 x10, 225 x5, 315 x1, 365 x1, 385 x1.
335 x4, 335 x3, 295 x8, 295 x8 with a 225 x15 drop set. Ugh. Drop set=no joke.

Some light front squats, SL leg extensions and calf raises and low rep heavy core work.

Conclusion: VMOs are torched, hams and glutes feel ok. Good workout even tho im slacking on core lately.
Title: Re: Chris' training journal
Post by: ChrisM on May 02, 2016, 11:02:38 pm
Oh! And I'll be switching jobs in 2 weeks! Great new opportunity for me and my family! So thats new and happy news!
Title: Re: Chris' training journal
Post by: Coges on May 02, 2016, 11:04:41 pm
Oh! And I'll be switching jobs in 2 weeks! Great new opportunity for me and my family! So thats new and happy news!

Congrats mate. Great news.
Title: Re: Chris' training journal
Post by: Leonel on May 03, 2016, 01:35:02 am
Quote
Stopped by the court on my way to lift with the wife the other day,

Did I miss anything? Are you back together now? I thought you were done for good.
Title: Re: Chris' training journal
Post by: Raptor on May 03, 2016, 02:35:06 am
Yeah, did you solve your issues with your wife? I think I saw a few good pictures on Facebook.
Title: Re: Chris' training journal
Post by: ChrisM on May 04, 2016, 02:37:37 pm
Raptor, yes we did! Its been better than ever lately! Thank you!

Kinda sucks for motivation tho lol! I had/have been very un motivated lately, happy marriage again, good new job, the last rec league sucked so much i basically retired which took away my want to lift (no use if you cant go jump/dunk)... so Im finding other means to drive me now. :)
Title: Re: Chris' training journal
Post by: Raptor on May 04, 2016, 03:13:22 pm
Wow amazing, fantastic, man! It was obvious this was really important to you, time for PRs left and right haha, you should feel motivated, lol, not un-motivated. Unless you have sex 10 time per day, in which case, I feel you. I feel you hypothetically... I mean... I'm just projecting th... ok you get the idea :P

Happy for you.
Title: Re: Chris' training journal
Post by: ChrisM on May 12, 2016, 12:58:21 pm
Lol its usually multiple times....sometimes Im tired for lifting sessions :)

Went and played ball for the first time in forever yesterday. Ugh. Awful. Body felt like not mine, conditioning sucked, jumper is literally broken, handle was eh (no turnovers but definitely not to par) and jumping is weird lol

Breakdown: apparently i weigh 190 right now? Upper body is much thicker but my knees arent liking the extra weight on running jumps. More than 2 steps and my body actively tries to shut down my speed in the plant. Can still dunk off 1 step and took a few off glass but i dont feel springy at all. Jumping 41-42" but theres no umph there. The upper body gains showed on the jumpers...i cant follow through because my elbow feels like its about ti dislocate itself :/ Going to have to re teach some motor patterns.
Title: Re: Chris' training journal
Post by: ChrisM on May 13, 2016, 11:35:43 pm
Did half a PC workout tonight...ran out of time on assistance work as I had to get the girls from my moms and in bed before the wife got home and killed me :)

Weight is still up at 187lbs. I have to tighten up on my diet. Pretty sure its all portion sizing as im not eating differently...just more lol

Deadlifts
135 x10, 225 x5, 315 x1, 405 x1, 455 x1.
405 x 3, 405 x3, 405 x3, 315 x8. Not as much volume as normal but i  plan to shoot/train/jump tomorrow moring and dont want to be dead. The heavy triples were with a 1 min rest between.

1 circuit of BSS, ham curls, glute kick machine and box jumps. No time for core work. Blah.
Title: Re: Chris' training journal
Post by: ChrisM on May 18, 2016, 01:47:07 am
Squatted last night. Back and biceps with some shoulders tonight. Weighed in at 186.2lbs tonight.

Squats:

135 x10, 225 x5, 315 x1, 365 x1, 385 x1.
335 x3, x3, x3, x3
295 x8, x8
225 x12.

Ugh. Some assistance work, mostly knee stability stuffs.
Title: Re: Chris' training journal
Post by: ChrisM on May 19, 2016, 11:14:26 am
Did back and biceps Tuesday night. Shot some last night and omg. It took me almost 45 mins to get my jumper even feeling remotely normal lol! Handle came along nicely with some drilling. Now the interesting part (well to me)....Jumping.

Im not getting up as i should be due to lack of practice, my efficiency is wayyyy down. So i noted a few things. Number 1, since im unable to carry my normal speed into my approach i tried a semi JusFly approach where i 'hopped' into the plant. Boom. Instant inches even tho it felt weird as shit. Seems like the reactive forces are still there they just arent turned 'on' yet due to my low plant speed. Im sure with some practice my normal speed will return but it was a nice little 'experiment'

Secondly, Ive been hammering legs with both volume and weight lately but ill be damned if my quads werent sore after 3 or 4 max jumps! Now, my quads are on point right now (IMO lol) so this confised me slightly and i thought it was maybe a conditioning thing but as i kept jumping i realized im feeling the jumps MUCH differently than any squat or leg exercises i do in the weight room.  I usually feel the outer quad and across the top of my thigh on most stuff and vmo/glute on BSS and such but in my jumps it was the quad insertion points to the knee that are sore sore SORE. (Excluding VMO since ive been working on it a lot). So...it reminded me of what raptor has been screaming forever about his quads shutting down even when hes strong in the weight room in quad dominant exercises. We just arent targeting the right area of the quadmaybe?! Big question now is: CAN I target that area in the weight room or is it something that only comes with repetitive jumps.


Hmmmmmm.
Title: Re: Chris' training journal
Post by: Dreyth on May 19, 2016, 12:34:39 pm
i tried a semi JusFly approach where i 'hopped' into the plant. Boom. Instant inches even tho it felt weird as shit.

I experienced this a while ago too. i completely forgot about it for a couple years though. definitely looking forward to try it out again.

i wonder if it'll still benefit your jump verses your normal approach once you get your movement efficiency back
Title: Re: Chris' training journal
Post by: T0ddday on May 19, 2016, 03:31:40 pm
Did back and biceps Tuesday night. Shot some last night and omg. It took me almost 45 mins to get my jumper even feeling remotely normal lol! Handle came along nicely with some drilling. Now the interesting part (well to me)....Jumping.

Im not getting up as i should be due to lack of practice, my efficiency is wayyyy down. So i noted a few things. Number 1, since im unable to carry my normal speed into my approach i tried a semi JusFly approach where i 'hopped' into the plant. Boom. Instant inches even tho it felt weird as shit. Seems like the reactive forces are still there they just arent turned 'on' yet due to my low plant speed. Im sure with some practice my normal speed will return but it was a nice little 'experiment'

Secondly, Ive been hammering legs with both volume and weight lately but ill be damned if my quads werent sore after 3 or 4 max jumps! Now, my quads are on point right now (IMO lol) so this confised me slightly and i thought it was maybe a conditioning thing but as i kept jumping i realized im feeling the jumps MUCH differently than any squat or leg exercises i do in the weight room.  I usually feel the outer quad and across the top of my thigh on most stuff and vmo/glute on BSS and such but in my jumps it was the quad insertion points to the knee that are sore sore SORE. (Excluding VMO since ive been working on it a lot). So...it reminded me of what raptor has been screaming forever about his quads shutting down even when hes strong in the weight room in quad dominant exercises. We just arent targeting the right area of the quadmaybe?! Big question now is: CAN I target that area in the weight room or is it something that only comes with repetitive jumps.


Hmmmmmm.

Watch out. Watch out. Watch out.  Younghollywood has been shutdown by an injury and that's exactly how he described the initial signs before it that he ignored... Soreness right there that happened when he started lifting more along with dunking... Led to quadriceps tendon tendinitis... Prp and rehab and he still dealing w it now... Yours could totally be different but figured I would pass on the story...
Title: Re: Chris' training journal
Post by: Raptor on May 19, 2016, 04:54:19 pm
i tried a semi JusFly approach where i 'hopped' into the plant. Boom. Instant inches even tho it felt weird as shit.

I experienced this a while ago too. i completely forgot about it for a couple years though. definitely looking forward to try it out again.

i wonder if it'll still benefit your jump verses your normal approach once you get your movement efficiency back

It probably works the lightest you are. The heavier you are, a 1-2 "step" plant works better, IMO.
Title: Re: Chris' training journal
Post by: ChrisM on May 19, 2016, 08:46:45 pm
Raptor, why do you surmise that? More weight plus speed equaling more potential energy?

Dreyth, I doubt it. My natural tendency is to 1-2 plant. So i think thats my bodies more natural form and therefore should always be more efficient when all things are equal.

Toddday, THANK YOU! I will definitely be on the safe/wary side reqarding the soreness!

Title: Re: Chris' training journal
Post by: Raptor on May 20, 2016, 02:47:17 am
For a few reasons - it's hard to reverse the movement that quickly when you're heavier. The amount of tension you get in the connective tissues when doing that is too much and the CNS is more likely to shut you down.

Furthermore, heavier people have a tendency to be "strength dominant" - so they need more time on the ground to produce and apply that strength - a 1-2 plant where the first leg gets loaded more and the 2nd leg is more for "blocking"/changing directions from forward to upward is more suited for that purpose.

The "hop" plant is better for the more reactive, lighter individual that doesn't have these issues. He wants to take advantage of his "bounciness", aka his connective tissues' stored elastic energy. And that's done the best with a quicker amortization phase, which is what a hop plant allows to happen.
Title: Re: Chris' training journal
Post by: LBSS on May 23, 2016, 02:42:31 pm
n=1, but i'm a fairly light (<175), fairly nonreactive person who pretty much jump-stops into my plant. never really been significantly lighter or heavier than i am right now since i started training (at most 8 lbs either direction, and only for short periods), so i don't know how my plant would change if my weight were to go way up or down. interesting question.
Title: Re: Chris' training journal
Post by: ChrisM on May 25, 2016, 03:50:52 am
Squatted tonight....dead. lol BW at 186lbs so trending down again.

Warmed up...some very eh box jumps. Smh.

135 x8, 225 x4, 315 x1, 365 x1, 395 x1. Interesting how the 395 popped up vs the 365. Cool.

5x5 at 315. Trying to keep it explosive.
Did some high rep junk at 135lbs (20 rep), very explosive, mostly trying to get used to exploding through the ROM completely. Need to break out the bands.

 3 Assistance circuits of BSS (135 x10 per leg), SL.leg press, leg extension and high rep calf raises. Tons of core and some much better box jumps at the end.
Title: Re: Chris' training journal
Post by: ChrisM on May 29, 2016, 01:51:42 pm
Alrighty...lets see. I wrote down a new program for the next 6 weeks. Goal is to lose 6lbs (down to 182 from current 188) and add 20lbs each to the big 3: squat, dead, bench/overhead press. That give me 3 weeks to really hit lacking areas before vacation lol!

Experimented with Kroc rows last night while doing back and biceps... I like. Will be incorporating heavy Krocs in on bacl day for sure! Now....time for pool...weights later.
Title: Re: Chris' training journal
Post by: ChrisM on May 30, 2016, 10:02:58 pm
Workout #1 in the books!

BW at 185.5lbs

Squats:

135 x10, 225 x5, 315 x1, 385 x1 (was supposed to be 365 oops), 395 x1. Wasnt as clean as i wanted...probably from the 385 rep.
5x5 at 325lbs.
1x20 at 135lbs for speed.

3x circuit of x10 BSS, x15 SL  leg press, x12 SL leg extensions and 20 rep calf raises.

Core and box jumps between circuits. Jumps felt much better.

Oh ate pretty well today, clean and moderate portions. Time for dinner amd stretching.
Title: Re: Chris' training journal
Post by: ChrisM on June 07, 2016, 01:55:46 am
Update. Skipped chest/tris last week and went light on deads because i only had 30 mins. Got a call Friday afternoon at work that i league i had forgotten about was starting up sunday...luckily we had a bye the first week because holy shit im OFF. Badly. Might put upper body on maintenence only and really focus on my skills this week. Apparently weve been placed in the 'a' league because we have one guy who played a few years at a local small school. So we'll be playing current college guys and overseas guys. Id normally be extremely amped up but im actually disgusted by my rusty jumper and handle right now. SMH.

Anyway. Plan is to put upper body on maintenence  (as stated) and cut 5x5 to a 3x5 and cut back assistance work for a few weeks til im more adapted to playing full court again.

Squatted tonight at 185lbs BW.

135 x8, 225 x4, 315 x1, 365 x1,  395 x1
5x5 at 330lbs. Last rep was a doozy. Much struggle.
1x20 at 135.

1 circuit of assistance stuff. No core.

Shot around for 30 mins outside. Jumper is garbage. Got sick and puked in grass. First time thats happened that i can remember. Interesting.
Title: Re: Chris' training journal
Post by: ChrisM on June 11, 2016, 04:15:49 pm
Going light on deadlifts after skipping them the week before...bad idea. Weak as fuck today on them. Failed 445. 405 x3 was ughhh. Dammit. Did a few 405 singles and some hang cleans and said f it. Wofe could tell i was pissed at the gym. Tried to love on me but that made it worse because i needed babying lol

So...no more skipping. Going to do 3x5 or 5x3 idk which for bench, overhead press, squat and dead during this league and move assistance to all 3/4x8 heavy for upper body and 3x12-15 on lower body. Had been doing a lot more upper (4x15/12/10/10) and it was working but it takes a lot out of me and i doubt it plus hoops will go over well. Gah. This has all been backwards since March-ish. Have to right the ship.

BW at 185 and i look ok. Probably 9ish %BF. Definitely not 8 but im still decently striated and vascular so i doubt over 10. (Plus ive seen myself at low 8s all the way to the low teens lol)
Title: Re: Chris' training journal
Post by: ChrisM on June 11, 2016, 04:20:28 pm
I'll give it 4 weeks from Monday to see how it works from a body composition, strength, and recovery standpoint
Title: Re: Chris' training journal
Post by: ChrisM on June 12, 2016, 05:21:32 pm
Bahh. Other team didnt show today so we played some pickup half court games. This rec center is small...only one court but its nice. I watched some of the game before and after when ours was supposed to be and wasnt very impressed. Bunch of 6'2-6'8-9 guys with shaky handle and spotty jumpers. A few guys you could tell where shooters and maybe 1 or 2 'athletic guys'. Sorry, you arent atheltic if you're 6'8, roll in the lane and catch a perfect lob with no D and lay it up. :/ Basically theyre packing the paint with bigs and semi extending a zone out to the college 3 line. Our team is quite short...and not very athletic so its going to be tough but i think ill be ok. Seems either the floor is bouncy, the rim is 9'10-11, or Im getting bouncy again quicker than i thought. Wasnt going to hard on our pickup games because i could feel the eyes on me after 1 or 2 plays where i went about 75%, one a crossover into a layup over the rim and a goaltend of a floater that i caught about 8" over the rim. When i went back out for the check ball everyone on the sideline just stared  Quick note on something that doesnt matter at all... I was a definite minority and i saw some whispers after the goal tend...this made me smile  8). Handle felt better today for sure. Jumper is coming around albeit slowly. Jumping...well i easy 2 hand dunked off one step so idk. Weird. It FEELS like the goal is low but maybe thats me progressing quicker than i thought?

Either way...the team we play next week has 4 guys 6'6-6'9 amd won by 54 today lol! Our tallest is 6'4. :)
Title: Re: Chris' training journal
Post by: ChrisM on June 20, 2016, 08:46:50 am
Well....this week has been all the motivation i need. Guess thats what happens during the worst week of your life. Small short recap...

1. Skip lifting and training/shooting to be with the wife because something felt off.

2. Get told Monday that my ex is trying to get full custody of our daughter and won't let me see her. (We had a verbal agreement since she didnt have the money for a lawyer when we seperated...go me for being nice)

3. Have a small arguement...lengthy discussion about the ONE thing the wife and i cant seem to compromise on Thursday night.

4. Wake up to divorce papers on the kitchen table Saturday morning and a note from her.

5. Watched her cry every day since then because she knows she doesnt want a divorce but she cant see another way.

6. Get fucking BLOWN out yesterday 81-47. I shot HORRIBLY and so did everyone else.

Now...everything but 6 is pretty self-explanatory and im hoping the wifey comes around and we work this out so prayers or whatever you believe in would be nice. :)

So the game... they decide i should tip...i win the tip over a 6'7 guy...im shocked. I have to play pg because theyre picking up full and no one else has the handle to break it. Sure enough extended 2-3 zone. So i go pg mode...pass pass pass. Not working. Down 15-0 like that. Say hell with it. Pull up 17 foot j. 15-2. Block a jumper. 3 straight assists. 19-10 now. Hit a 3. 25-13. This isn't going well. Then i went cold and no one would cut in the zone. Couldnt hit at ALL as a team. Halftime comes...its bad. I say f it. Im moving to the 2. Have my 3 and other guard bring it up together. I go into scoring mode. Shots.still.off. but...theyre trapping the top of the 2-3 to try to keep me out of the lane. Not working im getting in the lane...drawing the bigs...no ones cutting and the kickouts to shooters arent going down. Ugh. Then it happened...i catch an elbow straight to the jaw. Right in front of a ref. Dude actually stopped playing because he knew he hit me hard. No call. Im pissed. Probably woke me up tho because i stopped thinking and let go. Call for the ball and the next possesions go...step back 3. And 1 layup over 6'8 guy. NBA 3. Corner 3. Missed poster over 6'8 guy. And a fadeawy 15 footer. 13-4 personal run but it didnt matter. We got crushed.

My stat line according to the books. 20 pts on 8-14fg (4-10 3pt), 0-1ft (smh), 11 rebounds, 8 assists, 2 blocks a steal and 1 turnover. Good numbers but i played terrible.

Tossed a few lobs to take out some frustration and the 6'8 guy starts dunking with me :) couple 2 handers off glass. 2 hand Tomahawk off one step (wtf...ok...didnt think i could get that currently). Then a self oop that i got UP on. Consensus in the gym was i was 4-6" from the rim and it FELT like 45-46". Missed it because my forearm was on the front of the rim and i backironed it. At that point i said ok...and measured the goal. Lol! Its 10 but damn that floor is amazing because i still dont feel 100%. Time to train this week.
Title: Re: Chris' training journal
Post by: LBSS on June 20, 2016, 10:23:13 am
sorry about your wife man, sounds like a fucking roller coaster. i don't pray, but good luck with all that and hope y'all can resolve it.
Title: Re: Chris' training journal
Post by: adarqui on June 20, 2016, 06:00:30 pm
sorry about your wife man, sounds like a fucking roller coaster. i don't pray, but good luck with all that and hope y'all can resolve it.

x2 damn..
Title: Re: Chris' training journal
Post by: Coges on June 20, 2016, 09:34:37 pm
Good luck sorting things out with your wife mate.
Title: Re: Chris' training journal
Post by: ChrisM on June 21, 2016, 11:01:03 pm
Thanks guys..its a weird situation but im going to try and make the best of it.

Squatted Monday night laaaate. Like...got home at 4am lol i work from 9-6 m-f. So today sucked. :)

Weighed in at 179.5lbs. Eek.

Squats 135 x8, 225 x4, 315 x1, 365 x1, 385 x1

5x5 at 315.
1x20 at 135 for speed.

2 circuits of BSS, static lunges, extensions and calf raises. Bunch of box jumps. Some core. Not bad for how late it was.

Plan for today was to go do drills after work then lift back/biceps but...came off the court to a text saying she wanted to watch a movie so im back in our town house tonight. Confusing but nice. Ill do back and bis tomorrow after some 5v5 with some speed work.

Went through about 45 mins of drills and shooting and started to feel better and better (minus the tiredness from my legs lol) so i went to the other courts and played pickup and played lights out. Granted not great comp but i couldnt miss. NBA 3s...step back 20 footers, got in the lane easy and finished. Felt good. A few guys said it looked like id been getting back at it so that was nice! Missed a big baseline dunk from outside yhe lane when i lost the ball and tried to cuff it :( No bueno. And had a good opportunity to dunk on 3 guys late in the last game but the score was tied to i literally just pushed it in lol! Spent about 15-20 mins tossing oops to myself after. Timing is way off but im getting up better. Easily 43-44 repeatedly. Im happy with that this quick! Got to try to keep it progressing! I want that 48" mark!!
Title: Re: Chris' training journal
Post by: ChrisM on June 25, 2016, 01:01:13 am
Confused and mad. Im getting up on the court but cant lift shit in the gym. Need to see ive dropped weight again...maybe dropping too fast? Just failed 445 on a deadlift AGAIN. 405 singles now in the middle of a 5x5 at fucking 315. Im just gna start all over. 5x5. Go up 5-10lbs a week. Squat and dead. Keep.weight low and keep jumping. Idk. Maybe im just not in it mentally with all the shit going on but thats a weak excuse.


Rant over. Fuck. Back to lifting
Title: Re: Chris' training journal
Post by: ChrisM on June 25, 2016, 01:03:29 am
Oh...one good thing. Ran a sprint against a kid that runs a low mid 4.5 according to some people and beat him...no warmup...shoes untied and on cruise control on the way back (basketball court down and back). :/ just adds to the confusion i guess.


But...maybe thats were my extra inches are. Keeping this speed but getting my strength back?
Title: Re: Chris' training journal
Post by: adarqui on June 25, 2016, 03:00:01 am
Oh...one good thing. Ran a sprint against a kid that runs a low mid 4.5 according to some people and beat him...no warmup...shoes untied and on cruise control on the way back (basketball court down and back). :/ just adds to the confusion i guess.

lmao that's kind of embarrassing (for the fast dude).. the shoes untied/cruise control/no warmup part.



Quote
But...maybe thats were my extra inches are. Keeping this speed but getting my strength back?

dno tbh.. but at some point they will just show up out of nowhere and you'll be happy as fuck. ;f
Title: Re: Chris' training journal
Post by: LBSS on June 25, 2016, 11:48:25 am
why are you trying to max your DL so often anyway?
Title: Re: Chris' training journal
Post by: ChrisM on June 25, 2016, 03:10:41 pm
Well....it was never really a max before :/ i was capable of grinding out maybe 470-475 a few weeks ago when i was pulling 455 with good speed and 405 x5. I usually work up to a daily max on squats and deads... monday and Friday. Its never been a drain on my CNS before, just "woke" it up fully for the rest of the session. Ive done thag forever now to where i can usually tell you during my dynamic warmup what that days 1rm will be. Thats whats so confusing right now. My CNS isnt fatigued or I wouldnt be jumping so well in warmups and on the court or have the energy i do during warmups.

BTW...any and all advice is welcome lol
Title: Re: Chris' training journal
Post by: ChrisM on June 26, 2016, 07:05:56 pm
Blown out again today. 82-52. SMH. I played better, had 22, 6, 6, 2 steals and 2 blocks (one a nasty one where i pinned a layup on the glass with my elbow) but we just cant rebound on these guys. Seems every team but ours has 1 or 2 6'7-6'8 guys and we have one 6'4 guy. Not good lol! Anyway. Missed what would have been a monster oop. Got free baseline and called for it, it was way off, outside the backboard and high so i took off outside the lane by a foot or so and watched the ball go right through my hands. Idk how it did because i went after it with 2 hands and it just went right through my fingers. The guys said when i "caught" it...ie it i was almost to the top of the square. I wouldnt have gotten it with 2 but maybe could have transferred to one hand and got it. :(

Rest of the game was a shit show. They were all cocky and talking sot so that got me going in the 2nd half.  Both steals came then when they tried to put it between my legs...and the block. I got tired of hearing it from their bench and started talking back so they tried playing physical on me and real close which got me layups because i was going by them on the 1st step. Cant wait to put together a complete game here. Bleh.
Title: Re: Chris' training journal
Post by: ChrisM on June 28, 2016, 12:24:21 pm
Squats late monday!

BW at 179lbs!

Felt quite springy in warmups. Touched a HVAC pipe thats 10'6 off one step pretty easily in warmups. Depth jumps were very quick GCT and explosive.

Squats

135 x8, 225 x4, 3w5 x1, 365 x1, 385 x1.

4x5 at 315
Dropset 135lb x20 for speed after. Sick pump lol

2 circuits of BSS, leg extension and calf raises along with core and box jumps.

Feel pretty recovered today. Depending on how Fridays lifts and Sundays game goes may ramp up to 5x5 again.
Title: Re: Chris' training journal
Post by: ChrisM on July 02, 2016, 05:59:44 pm
Played Wed at a local D2 school with some guys. Not bad. Legit rims and floor tho and sure enough...getting up pretty well. Quite happy. Did a chest and tri workout last night...so weak. But no game this weekend so im not worried about my jumper being screwed for a game. Going to go deadlift later then take the weekend car out on pumpgas and wastegate boost to run a buddies mildly modded 2014 Mustang GT and another friends 600whp nitrous LS3 2008 corvette. Going to get drug on the spray run but should be a good barometer of my car with me on low boost and the vette on motor.

Excited for shenanigans 😆
Title: Re: Chris' training journal
Post by: ChrisM on July 03, 2016, 01:14:30 pm
Deadlifts....at 180lbs BW. Ugh.

135 x8, 225 x4, 315 x1, 365 x1, 405 x1.  1st day of reset work. 405 wasnt bad but it wasnt easy like it has been.

Dropped to 365 for a 5x5. Good mix of struggle/speed lol

Little bit of assistance work.
Title: Re: Chris' training journal
Post by: ChrisM on July 04, 2016, 05:34:33 pm
Squatted today for Murica. Lol

BW at 179.5lbs.

135 x10, 225 x5, 315 x1, 365 x1, 385 x1. 385 popped. Very explosive!

315lbs 5x5.
135 x20 for speed.

Felt a little easier this go around. Nice.

BSS/box jump complex then some quad extensions and calf raises finishing with core. Not a bad workout. Felt good.

Rained out racing last night bah. Going to go turn the boost up on the car after an oil change and plug check. 20psi feels slow so well kick it up to 25 and tweak the ignition timing maps and see how that feels. End goal is 30+psig on pump gas.
Title: Re: Chris' training journal
Post by: ChrisM on July 13, 2016, 01:05:45 am
Broke phone. lost a lot of pics of daughterand some vital texts for custody shit. very upset.

dunked in sundays game. caught a fastbreak lob off glass with 2. eh. Ref asked me what my vert was after the game...said it had to be over 40.

Got new phone. sigh. shit week so far.
Title: Re: Chris' training journal
Post by: Raptor on July 13, 2016, 02:37:28 am
How did you lose them? Weren't they on a separate SD card inside the phone?
Title: Re: Chris' training journal
Post by: LBSS on July 13, 2016, 09:06:45 am
yeah how was that stuff not backed up?
Title: Re: Chris' training journal
Post by: ChrisM on July 14, 2016, 02:49:59 am
Note 5 has no SD card. it was *SUPPOSED* to be set up to auto back up but apparently was not. Iade sure to rectify that on this phone. Sigh.

Squatted tonight, no accessory work due to time. Top single 395 and 5x5 at 315. felt strong. Super setted with box jumps.

Lost the brakes on the weekend car on the way home at the end of a 2-3-4 tuning pull...that was hairy lol! No brakes at ~140ish. Turns out I have a caliper leaking internally past the seal. Yay! New one on order.
Title: Re: Chris' training journal
Post by: LoopieMclooperson on July 15, 2016, 01:49:31 am

Lost the brakes on the weekend car on the way home at the end of a 2-3-4 tuning pull...that was hairy lol! No brakes at ~140ish. Turns out I have a caliper leaking internally past the seal. Yay! New one on order.

That is sketchy. Hopefully nobody was around so you could just roll it out, or even better you were at the track?

What is your weekend car BTW?
Title: Re: Chris' training journal
Post by: ChrisM on July 15, 2016, 07:48:05 pm
This one is a Eagle Talon TSi. I made 471awhp on the dyno with it turned down last weekend. Should make around 7-750 on kill.
Title: Re: Chris' training journal
Post by: ChrisM on July 16, 2016, 02:57:08 pm
Rage lifted last night at 2am.

Weighed in at 178lbs.

deadlifts:

135 x8, 225 x4, 315 x1, 405 x1, 445 x1.

395 for 5x5. Box jump complex after each set.

Anger has its uses i guess.
Title: Re: Chris' training journal
Post by: ChrisM on July 19, 2016, 07:31:01 am
Squats last night at 176.5lbs BW. eek.

135 x8, 225 x4, 315 x1, 365 x1, 395 x1.
325 5x5 plus box jump complex.
135 x20.

Assistance stuffs. Box jumps. Core. ughh.

Havent had more than 4 hours of sleep a night for 2 weeks now. Not sure how im still going tbh.

Game got cancelled Sunday. I was already there so i dunked some with some guys. Caught a nasty reverse off the glass and one of the refs/director's of the league got on the mic and was like...heyyy that boy has too much bounce. Like he has more bounce. Thats his new name...put it on his jersey, "more bounce". Guess I have a nickname lol

Going to miss next weeks game due to vacation so time to go hard for 2 weeks. Vacation will suck anyways. Big house on the beach and its just me now. Yay.
Title: Re: Chris' training journal
Post by: LBSS on July 19, 2016, 09:36:28 am
Vacation will suck anyways. Big house on the beach and its just me now. Yay.

 :(
Title: Re: Chris' training journal
Post by: ChrisM on July 23, 2016, 03:39:52 am
Found some issues with the car and brought her back out to the gym tonight on 35ish psi. :) Shes about tapped out on pump gas. Have a fun run maybe tomorrow with a 650whp procharged c5 z06. Damn vettes lol

Deadlifted tonight at 178lbs BW.

135 x8, 225 x4, 315 x1, 405 x1, 445 x1. Form better on the 445.

Meant to load up 395 again...fucked up and realized i loaded 405 after set 1 lol so

405 for 5x5 with a box jump complex. Very nice!

BSS, seated calf raise, ham and glute stuffs for assistance.

I guess i leave for the beach tomorrow afternoon after the car show. i kind of want to head to Orlando and see some friends. If so...Im going to TRY and hook up with tha steven celi or Riviera kid from YouTube that are always dunking at UCF and stuff. Im messaging them in a min. might push me to new heights. would be a great time regardless
Title: Re: Chris' training journal
Post by: Dreyth on July 23, 2016, 09:06:13 am
^ definitely get some footage!
Title: Re: Chris' training journal
Post by: ChrisM on September 27, 2016, 10:26:21 pm
Still training. Had to take some time off for the knee....ill start postinf again soon. Just got back into some heavier stuff. Going to try jumping again this week!
Title: Re: Chris' training journal
Post by: Coges on September 27, 2016, 10:51:30 pm
Hey welcome back mate.
Title: Re: Chris' training journal
Post by: ChrisM on September 29, 2016, 12:59:34 pm
Thanks Coges!

Got back into some heavy deadlifts this morning. Weighed in at 178lbs.

warmups and some sub par box jumps. ME isnt great right now. Feels off.

Warmed up deadlifts to a 445 single which was hard but not like i was expecting.

405 for 5x5. last set was brutal. ugh. going to be sore for sure.
135 x15 for a backoff and some reps.

Light weight assistance circuit and minor core work. Dont wanna wear myself out too bad. Plan to go shoot some Sat or Sun and see where im at jumping wise!
Title: Re: Chris' training journal
Post by: Dreyth on September 29, 2016, 04:01:46 pm
Oh boy if you haven't lifted for a while and you just did 5x5 deads....  :'(
Title: Re: Chris' training journal
Post by: ChrisM on September 29, 2016, 06:54:52 pm
No no lol! Id be shocked if i could pull a 5x5 at 405 fresh off an extended break!

I did some lighter volume work for the last 2 weeks. First week I worked to some 315 si gles and it was easy. So.did a 3x5 on 315. Last week did a 405 single and it felt good so i did a 5x5 at 315. This week i went for it. :)


Still gonna have some DOMS lol
Title: Re: Chris' training journal
Post by: adarqui on October 01, 2016, 02:22:43 pm
405 @ 5x5 deadlifts.. lol :ibsquatting: :strong:
Title: Re: Chris' training journal
Post by: ChrisM on October 05, 2016, 10:50:50 pm
Squatted yesterday night

Top single was 385. 5x5 at 315. Knee feels weird. :/

135lb BSS. Some calf raises and some box jumps. Not a bad workout but definitely lacking some pop.

Jumped today albeit only for about 30 mins including some shooting. No time before the gym closed to really get into it. Knee was sore ish then got better towards the end. Will keep and eye on it.
Title: Re: Chris' training journal
Post by: acole14 on October 05, 2016, 11:47:37 pm
What's up with the knee? For some reason I'm recalling quad tendinopathy?
Title: Re: Chris' training journal
Post by: ChrisM on October 06, 2016, 08:58:53 am
Yessir. The left one that i screwed up in high school is still going strong but the right one flares up here and there. Last year was when it got bad and i had to see a PT and take some time off. I want to believe the current situation is just from not using it lately and itll slowly work its way out.
Title: Re: Chris' training journal
Post by: ChrisM on October 12, 2016, 07:49:08 am
Squatted monday.

Some asshat broke the scale soooo....I may be fat i may not idk. lol Im going to estimate low 180s.

Warmups and some box jumps. Box jumps were much more explosive today in warmups.

bar x10, x10 (grease the groove lol) 135 x10, 225 x5, 315 x1, 365 x1, 385 x1. 385 had some pop. Much better.

315 5x5 was way smoother and explosive. Each set SS'd with a couple box jumps.

Finished with some step ups, calf raises and leg extensions. Minor core work again.

Im not sure if i felt great today because i had to skip Thursday's planned deadlifts and was super fresh or if eating a little better helped lol! Probably a combo of the 2. Keeping core work body weight for now and lower reps. Can feel.core getting worked from heavy squats still so dont want to overwork myself.
Title: Re: Chris' training journal
Post by: ChrisM on October 15, 2016, 03:48:52 am
Didnt do back/bi or chest tri on Tue Wed and had to move PC day to Fri instead of Thursday this week. Crazy week. Guess im rested tho!

Did manage to go shoot some Wed after work for about 45 mins. Simple shooting and dribbling warmup then some pull up.jumpers and such. Nothing hard but my shot and handle felt much better at the end. Jumped a little but the knee was sore so I only got a couple 2 step jumps in. Couple one handed dunks. Knee got better after some jumps...Im thinking it just needs to be thoroughly warmed up before anything even remotely max effort. So....


Late night deadlifts tonight. Started at Midnight lol

BW: who knows.

warmups and some box jumps. tried the jumps differently. normally i go through a dynamic warmup...quick static stretch to check flexibility/soreness then go straight to the "tall" box. This time I started on the small box for 10 submax jumps. Then the middle box for 5. Theny normal sets on the tall box. Knee liked it I believe and i felt more explosive (could be the rest tho)

Deadlifts
135 x10, 225 x5, 315 x1, 405 x1, 455 x1. Well damn! Got it easier tham expected too!

405 4x5. 405 x3. x2. :( last set got out of sorts. sigh.

BSS, calf raises, ham curls and glute kickback circuits. Higher rep med weight stuff. Shewwww. Feels good. Im off to bed lol

BTW. Been catching up on peoples journals. Keep it up guys. Raptors post makes me sad.

And didnt we used to have a recently posted list? Its gone for me now.
Title: Re: Chris' training journal
Post by: ChrisM on October 16, 2016, 04:11:05 pm
Just finished hooping some. Played some 21 to warm up. Tried a 2 hander off a walk up and got it clean...

so....45 min dunk sesh lol

Phone stopped recording a few times due to texts and it missed my best jump and definitely my best dunk. Jump was 45-46ish. Felt real bouncy. Rest of the time was probably 42-44" stuff. Not bad for the first time back. Im a little surprised.

I'll get the vids put up in a little. Going to go lift now. back and biceps.
Title: Re: Chris' training journal
Post by: ChrisM on October 16, 2016, 09:42:35 pm
Alrighty... since my IG is private im guessing thats why i cant share it embedded here?

I'll upload to youtube later and post pics/vids. Sorry guys :(
Title: Re: Chris' training journal
Post by: adarqui on October 16, 2016, 10:24:33 pm
Alrighty... since my IG is private im guessing thats why i cant share it embedded here?

yup that's why.


Quote
I'll upload to youtube later and post pics/vids. Sorry guys :(

nice. i saw one of the clips & the still frame, pretty nasty. ;f
Title: Re: Chris' training journal
Post by: ChrisM on October 17, 2016, 12:02:43 pm
Uploading youtube clip now...will edit later.


(http://i49.photobucket.com/albums/f296/Turbo_Topher/Mobile%20Uploads/IMG_20161016_164903_zpshqe3tdnt.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/Mobile%20Uploads/IMG_20161016_164903_zpshqe3tdnt.jpg.html)
Title: Re: Chris' training journal
Post by: adarqui on October 17, 2016, 12:37:29 pm
bounce lost: 0

:ibjumping:
Title: Re: Chris' training journal
Post by: ChrisM on October 17, 2016, 06:54:19 pm
http://www.youtube.com/watch?v=f080kBN4hGo
Title: Re: Chris' training journal
Post by: Dreyth on October 17, 2016, 07:44:28 pm
^ god damn!

looks smooth as ever too
Title: Re: Chris' training journal
Post by: seifullaah73 on October 17, 2016, 07:57:16 pm
WTF!!  :ibjumping: man you got bounce.
Title: Re: Chris' training journal
Post by: ChrisM on October 17, 2016, 11:27:33 pm
Thanks guys! I see little stuff that can be improved but im still shocked a little. I stutter at the beginning and can keep myself upright more on the plant. May help some. Mostly my timing on lobs is wayyyy off.

That said my legs were junk for squats today after that plus work lol and i forgot my pre workout. Grinded out a shortened sesh tho.

Warmups and box jumps

bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1.

315 3x5. Everything felt 20-30lbs heavier today. No way i get a 5x5 with good speed so i stopped at 3 sets.

Minimal core work and 2 circuits of front squats (135lbs x5 for speed), high rep quad extensions and some calf raises. Knee was bugging slightly so I went away from the original plan of step ups and heavier junk.

Not bad for how i felt imo. Must stretch. Its something i slacked on hard this year.
Title: Re: Chris' training journal
Post by: ChrisM on October 19, 2016, 07:57:09 pm
Slept like shit last night but woke up to go shoot before work. Ended up putting in an hour and fifteen minutes of drills at 110%. Handle and shot made big leaps forward. Chilled for 15 minutes shooting fts because legs were jelly and then dunked for about 15 minutes. Short vid clip coming. Didnt feel explosive at all but judging from the vlips...that bodes well for the future i think.

At the gym now doing some light weight high rep recovery work on legs before hitting back and biceps.

Oop vid loaded! Tried BSing with the phone editor thing...turn the volume down. Its quiet during slow mo then loud af lol

http://www.youtube.com/watch?v=TfsjFfJkeSY
Title: Re: Chris' training journal
Post by: seifullaah73 on October 20, 2016, 06:31:11 am
nice, you seemed have gotten the hang of the timing of the second dunk. Also the last jump almost face planted the backboard lol from this view. But the thing that is amazing is that you are jumping so high that you have to lower your head to avoid hitting the backboard.

good job
Title: Re: Chris' training journal
Post by: ChrisM on October 20, 2016, 12:47:00 pm
I thought i missed it lol! It was a horrible lob.

Morning deadlifts!

Warmups and box jumps

135x10, 225 x5, 315 x1, 405 x1, 455 x1. Sweet.

425 5x3. Decided to start heavy triples a little early. Got a text last night that a league was coming up in 2 weeks or so. 5v5. Ok comp. Gotta be ready. ;)

BSS, calves, ham curls and glute kickbacks to finish. Low rep med weight core work.

Good shit for a before noon session lol
Title: Re: Chris' training journal
Post by: ChrisM on October 20, 2016, 09:02:53 pm
Nothing to do with me but a guy I play with in the summer/acquaintance just got tabbed for preseason DII player of the year!

Go Devin!
Title: Re: Chris' training journal
Post by: adarqui on October 21, 2016, 04:20:15 pm
Slept like shit last night but woke up to go shoot before work. Ended up putting in an hour and fifteen minutes of drills at 110%. Handle and shot made big leaps forward. Chilled for 15 minutes shooting fts because legs were jelly and then dunked for about 15 minutes. Short vid clip coming. Didnt feel explosive at all but judging from the vlips...that bodes well for the future i think.

At the gym now doing some light weight high rep recovery work on legs before hitting back and biceps.

Oop vid loaded! Tried BSing with the phone editor thing...turn the volume down. Its quiet during slow mo then loud af lol

http://www.youtube.com/watch?v=TfsjFfJkeSY

the last height-check jump looks RIDICULOUS.. floating.
Title: Re: Chris' training journal
Post by: ChrisM on October 22, 2016, 10:34:09 pm
Meh. Its the slow motion :) But thank you!

Got in some speed work tonight.

Warmups.

Box jump complexes. Then some depth jumps. Leap ups. Pogos. Seated box jumps. Then some successive/progressive complexes. Felt real loose and springy after all that!

3x5 banded jump squats. 95lbs + the bands. Supersetted with 135lbs hang cleans 3x5 as well. Tried to explode all the way through each lift.

Hit some more jumps. Just switching it up after each lifting set.

Ended with some weighted box jumps.

Not bad. Not tiring at all which is good. I want to dunk tomorrow and just want to be primed...not wore out.

Oh weighed myself on the parents scale when i visited today. 181.7lbs mid afternoon. So id say im 179-182 during the day.
Title: Re: Chris' training journal
Post by: ChrisM on October 25, 2016, 12:19:45 am
Need to rip the 2 or 3 decent dunks and one good jump from Sundays session. Mostly garbage. Frustrating.

Squatted tonight:

BW: 179.5 lbs. (scales fixed!)

right quad/it band is eh. give it an 8/10. sore. No pain tho.

Warmups/jumps

Squat:

bar x10, 135 x10, 225 x5, 315 x1, 365 x1, 385 x1.

335 5 sets of 3. Decent. SS each set with box jumps x2.

Assistance stuff: light core. Stepups, calf raises, box jumps. Light core. Front squats (light/focus on speed), leg extensions. Stretch.

Not bad tonight. we'll see how shoot around goes in the am!
Title: Re: Chris' training journal
Post by: ChrisM on October 25, 2016, 08:09:22 pm
Ohhhhhhh man. Got a little loose this morning with the help of an impromptu dunking buddy I havent seen in a few months....killed it. Huge confidence booster. Almost 30 mins of video to cut down between the 2 of us and we missed a bunch of stuff because we just went after shit. Hell...I tried a LR plant 360.... :eeeek:

I just got off work and cant wait to get to the house and edit! 😆
Title: Re: Chris' training journal
Post by: adarqui on October 28, 2016, 02:34:34 pm
Ohhhhhhh man. Got a little loose this morning with the help of an impromptu dunking buddy I havent seen in a few months....killed it. Huge confidence booster. Almost 30 mins of video to cut down between the 2 of us and we missed a bunch of stuff because we just went after shit. Hell...I tried a LR plant 360.... :eeeek:

I just got off work and cant wait to get to the house and edit! 😆

the height check on ig looked crazy high. u post vid yet? :ibjumping:
Title: Re: Chris' training journal
Post by: ChrisM on October 28, 2016, 10:23:35 pm
Noooo :( slammed with life lol! I lifted back and biceps and shoulders real fast today. Bleh. Weighed in at 178.5!

Yesterday morning did PC junk.

BW: 179lbs

warmups

deadlifts:
135x 10, 225 x4, 315 x1, 405 x1, 455 x1. struggle. wtf. blaming rain. gloomy af out.

425 5x3. Fuck yes. First set was garbage. I video'd it....scary back droven BS. No wonder it felt heavy. I dont wanna know how bad the 455 single was. Conscious effort for glute driven...banged the next 4 sets.

BSS, ham and glute machines circuits. Been cutting back volume on core. Seem more recovered for big compound lifts. Lots of anti rotation stuff lately (banded holds etc)
Title: Re: Chris' training journal
Post by: ChrisM on October 29, 2016, 07:16:54 pm
Blehhhhh!!!! Went to the gym to warm up and do some speed work...

Warmed up. Felt good.

Plyos. Feeling better.

Superset stuff: 3 sets of... 5 banded jumpsquats, 5 hang cleans, 2 box jumps. Feeling realllllly good. Started adding plates on the box. 30" box + 4 plates...still getting minimal knee bend of no step vert onto the box. Havent felt like that in awhile.

So...skipped doing some banded sprint work and pogos, SL box jumps i had planned and bounced 10 mins away to the court feeling HYPED to dunk...

Motherfuckers changed the weekend times. Used to be 8-4 Saturday  now its 9-1. And yea...I arrived at 245. Fuck Fuck FUCKING FUCK. I feel like i wasted what was going to be a good day.

Anyway...that was today. I finished trimming clips on the vid btw. Ended with only clips of me not my buddy lol should be about 2 mins long or so because i suck at editing. Hope to finish later tonight.
Title: Re: Chris' training journal
Post by: ChrisM on October 29, 2016, 09:16:22 pm
Alright, I cut out some misses (couple 360s that were close, left the opposite plant one for lulz) but left the "good ones". Editing on the phone....shitty. I need to put stuff on the laptop and edit there with a decent program  ::)

Anyway.....enjoy!

http://www.youtube.com/watch?v=XdsCotuWHHA

As always critiques and whatever else are welcome!
Title: Re: Chris' training journal
Post by: ChrisM on November 01, 2016, 01:58:32 am
Squatted tonight after trick or treating.

BW: 180lbs.

Dynamic warmup+various jumps+quick static stretch

Squats:
bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 395 x1. Felt strong even on the 395. Probably had 405 in me. Damn.

345lbs 5x3. First two sets were nice. 3 and 4 were a struggle to get rep 3 explosively. Last set was mental lol! Had good pop at the top but damn slow out of the hole.

2 circuits of: step ups, calf raises, box jump, core, front squat, leg extension, box jump, core.

Whewwwwww.
Title: Re: Chris' training journal
Post by: Coges on November 01, 2016, 02:48:18 am
Mate that windmill at 33s was sick!

Also you jump and land so quietly. not sure if noise is lost in translation but super quite. Damn.
Title: Re: Chris' training journal
Post by: seifullaah73 on November 01, 2016, 08:35:36 am
x2 wat coges said

That was an awesome video, that windmill dunk was sick lol at the other guys reaction when you finally landed that at 0:33, unless he was doing something else.

Man and that last jump you just going higher and higher, this time you would not have been able to duck under the glass if your face was on a collision course with it  :P

good job with the dunks.
 :goodjobbro: :highfive:
Title: Re: Chris' training journal
Post by: Dreyth on November 01, 2016, 12:03:15 pm
Chris... thanks for the motivation. I'm serious. I haven't felt this in a very long time.

I hope you continue to improve your vert, looking sick!!!
Title: Re: Chris' training journal
Post by: ChrisM on November 01, 2016, 10:41:14 pm
Thanks guys! I really want to push myself and get a BTL and some other stuff.

Coges: I always try to land as quietly as i can in my practice jimps/warmups/etc. I guess its a carry over. Quiet=smooth to me?

He was hype lol! He can dunk too. Hell a minute later he hit his first windmill EVER. 5'9 butnhas at least 5" reach on me..His timing is great tho.

Dreyth...man im trying. I find motivation everywhere. Here. Doubters. Within myself. We gotta keep pushing or we'll never know what were capable of!
Title: Re: Chris' training journal
Post by: ChrisM on November 04, 2016, 02:37:43 am
Busy couple days...life has been rough. Taking lots of aggression out on weights and the rim. Marriage is over. Were just not compatible i guess outside the ridiculous chemical and physical bond. That and the effort wasnt there. So...much anger. Lets make gains.

First game was Wednesday night 24 hours after shit went to hell. It was chippy...bunch of no calls. We won by 35 iirc. I missed a monster putback dunk in the 2nd quarter but had a couple sick assists on the break and had 17 points in only 15 mins lol!

Deadlifts just now...

Weighed in at 177.5lbs.

2 hours of sleep.

Fuck it. Lets go for a PR.

warmups...ton of various jumps

Deads:
135 x8, 225 x4, 315 x1, 405 x1, 465 x1. Motherfuckin  :personal-record: :personal-record: :personal-record: Yasssss. Felt STRONG too. should have gone for 475.

5x3 at 435lbs. 3RM  :personal-record: Last set was brutal. Supersetted each set with 2 box jumps at 40".

BSS, calves, box jumps, core.
Ham curls, glute kick backs, box jumps, core.
Lightweight box squats...few more jumps.

Awesome night. Stoked to pull 465. Especially at 177lbs!


Title: Re: Chris' training journal
Post by: ChrisM on November 12, 2016, 03:06:33 pm
Alright.... week of updates forthcoming lol! Its long.

Sunday i did some more plyo/speed work. Really like how the banded jump squats/hang clean/box jump complex 'wakes' me up. Added in some ankle stiffness drills and some hurdle hops for GCT. played ball afterward. Just pickup so they threw the one ex college guy on me. No good. Torched him 6 ways from Sunday. Weve always been cool but apparently playing me gets to him as my mom works with his wife and she told her "Hes is always pissed after he plays your son". I laughed when mom told me but hes a good dude. Came back Sunday night for light chest work (because inhavent hit chest in 4 weeks lol). Surprisingly still decently strong. Not bad.

Monday: Squats: at midnight. Because fuck sleep lately. Been having a bball buddy whos wife left him (gee think theres something wrong with girls these days?! smh) and hes really getting into it. Happy for him but teaching takes time lol so i ended this session at 3am.

Warmups/jumps/etc.

BW: 178.5 lbs

squats: bar x10, 135 x8, 225 x4, 315 x1, 365 x1 (3 SECOND PAUSE), 395 x1. WTF. No idea why i paused it except i said...Im going tonpause this motherfucker before the rep lol! Made the 395 rep BRITAL. Damn near got stuck just above parallel then just blew through it. Awesome. All mental.

335lbs for a 5x3 supersetted with box jumps each set. Down 10lbs from last week but...explosive.

Circuit x2: step ups, calf raises, core, box jump, quad extension, front squat, box jump, core.

Nothing Tuesday because work sucked lol

Back and biceps and core Wednesday. Bye for the 5v5 league.

Thursday....got off work at 7. Arrive at 3v3 rec league at 730. Halftime. Drop 15 points in 9 mins. We win by 21. Was a 3 point game when i came in then on the 3rd defensive "play" I hit my shoulder on the backboard destroying some kids lefty layup off the glass. He looked shook. Massive momentum shift. Was nice.

Oh look...we have a back to back! Drop 24 points in 18 mins and we win game 2 by 21 as well. Shot some Techs because they thought I goaltended a floater and argued with the ref. Lol! Attempted 1 dunk...did not go as planned. At all. Id noticed their big was slow to box on FTs so i positioned myself to go after an offensive putback... Sure enough he reacted slow and i took one step into the paint and went up, ball came off perfect, right off the front, I grab it with the right hand and i am UP. I can see it happening. I am right the fuck there for the highlight of THE night! And then it happened. Their big "boxed" me out...in the air... I knew it was gna be bad when i saw my feet above the ball lol! Somehow i mamaged to get the ball off glass and it went in but i landed straight on my back and my head bounced off the floor. Ouch. And a damn no call. Well....I was mad. Rebound, swish a 3, steal, step back 15 footer. My head hurts. Were up. I sat down lol! I have a small knot/contusion on my tail bone stillbut other wise im good.

So what do we do after 2 games? DEADLIFT!

BW: 178lbs

warmups/jumps/etc.

135 x10, 225 x5, 315 x1, 405 x1, 465 x1. Ugh. Got it but not as easy as last week.

Tried to go for triples at 435 but in rep 2 of set one...i tasted pennies lol! So quit at 2 reps. Dropped to 405lbs and did 5 triples supersetted with box jumps. Disappointin but leg fatigue set in i guess.

Circuits x2: BSS, seated calf raises, box jumps, core, ham curls, glute kickbacks, core, box jumps. Finished with some light explosive box squats.

Not a bad week. Have some speed work later and am going to switch up some stuff and see how i feel for pickup tomorrow and maybe hit chest lightly again.

Title: Re: Chris' training journal
Post by: adarqui on November 13, 2016, 12:21:25 pm
Busy couple days...life has been rough. Taking lots of aggression out on weights and the rim. Marriage is over. Were just not compatible i guess outside the ridiculous chemical and physical bond. That and the effort wasnt there. So...much anger. Lets make gains.

First game was Wednesday night 24 hours after shit went to hell. It was chippy...bunch of no calls. We won by 35 iirc. I missed a monster putback dunk in the 2nd quarter but had a couple sick assists on the break and had 17 points in only 15 mins lol!

Deadlifts just now...

Weighed in at 177.5lbs.

2 hours of sleep.

Fuck it. Lets go for a PR.

warmups...ton of various jumps

Deads:
135 x8, 225 x4, 315 x1, 405 x1, 465 x1. Motherfuckin  :personal-record: :personal-record: :personal-record: Yasssss. Felt STRONG too. should have gone for 475.

5x3 at 435lbs. 3RM  :personal-record: Last set was brutal. Supersetted each set with 2 box jumps at 40".

BSS, calves, box jumps, core.
Ham curls, glute kick backs, box jumps, core.
Lightweight box squats...few more jumps.

Awesome night. Stoked to pull 465. Especially at 177lbs!

damn...... ~500 deadlift club is not too far away. beast.

we should have made a deadlift icon when Hickson used to be on the forum.. i'd use it right now.  :ibsquatting:
Title: Re: Chris' training journal
Post by: ChrisM on November 13, 2016, 10:08:52 pm
Im trying! I want to keep my speed up and get it at ~180lbs BW. We shall see.

Played pickup and did some shoulders and just tonight. Hope it doesnt mess up the J for tomorrow night. This week...gna be brutal...

Monday- 3ve then squats
Tues- back
Wed- am dunk session? 5v5 at night
Thur- 3v3 then deads
Fri- back
Sat- speed work and dunks?
Sun- chest.

sheesh. lets go.
Title: Re: Chris' training journal
Post by: ChrisM on November 15, 2016, 11:25:17 pm
Obviously should notnhave wrote that...as I got sick AF Sunday night late (read Monday AM lol). So spent literally all day Monday in bed and dragged my half alive ass to work today and struggled through that. Finally feeling a little better now (1130pm on Tuesday). Apparently we won Mondays game so thats good. Was going to just take it easy and go to tomorrow's game as a "if im needed" deal but life just told me to fuck that scenario and do what i want. So im showering up and heading to the gym to do some shit. Because life does what you want not the other way around. Etc etc. Motivational BS.

Yea this is probably displaced anger finally shining through from my failed marriage but idc Im going to get to where I want to be with or without anyones approval.

Time to put mind over matter guys.
Title: Re: Chris' training journal
Post by: ChrisM on November 21, 2016, 01:17:06 pm
Well fuck all I do is eat sleep lift ball and work and i still suck at updating lol!

Cliffs...we finally lost a game in the 5v5. both our bigs were at work and we faced of against a squad with 3 6'4 or bigger guys. I took on the 6'7 ex college guy and pretty well shut him down, got T'd up hanging on the rim on a put back miss (lmfao) amd we couldn't rebou d for shit. Gave up a ton of rebounds and lost by 19. We were scrapping back (at half time we were down 32!) but just couldnt get it going.

Hit my #s in the weight room mostly. Dropped Thursdays reps.to 425 deads and hit them.

Went to an open gym run about 40 mins away...some ex over seas guy there and a couple other good guys I played in that summer rec league too. Was ehhh til i mis timed pro guys layup and one of my teammates told mme to stop fucking around and pin that shit. well, apparently dude said I wouldn't block him period. I didnt know this until after the game so the next game... I wrecked his whole squad. Was killing him so bad they started throwing help at me because he couldn't keep me out of the lane or from raining 3s over him. Didnt matter at that point I wasnt even looking at the rim lol just letting em go. :) Got my block too, he tried to shoot over a screen on a step back but i felt the screen and went under to bait the shot, then Whiteside'd his 3 ball lol! After the game he was pretty chill and told me to come to some other runs. Nice!

Game tonight will be fun. Against some ex colleagues and theyve apparently got a 6'8 ex D2 guy who wrecked shop last week on whoever they played. Much excites. Then squats!!!

Oh. In the weight room theres a air duct I have fun touching in warm ups...my buddy swears its like 11 foot high lol... but we finally measured it. I was dead on in my guess. 10'8". I can get my to my palm off 2 steps in running shoes most warmups. So.im jumping 44-45" again consistently. Id say on a court and hype Im 46-47. Gotta find out for sure tho.
Title: Re: Chris' training journal
Post by: ChrisM on November 21, 2016, 10:16:25 pm
Easy W just now. Got to dunk around with some dudes. Caught that HUGE windmill off glass at halftime!!!! Hellllll yes!!! Even caught a one hander OFF ONE FOOT in the 2nd half. WTF?!?! Almost had a monster poster and 1 but just missed it off a drop step lol! Wish we had video rolling for this game. We had a few dunks lol! Half time and postgame was lit. We played an guy i played with last year and he can dunk a little (6'2) then we had my teammates (also 6'2 and the 5'9 guy from my vid earlier) all getting up :) Was awesome.

Just ate a pizza...will squat shortly lol
Title: Re: Chris' training journal
Post by: ChrisM on November 22, 2016, 05:04:26 am
Weight: 178.5lbs

warmups

squats
bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1.

335: 5x3

curcuits: x2
Step ups (135lbs x8), calf raises (500lbs x20), 40" box jump (x2), core.
Front squat (185lbs x5), leg extensions (SL 55lbs x15), 40" box jump (x2), core.

Each box jump i alternated LR and RL plants off one step. Trying to make the LR more natural feeling.

Stretch.

Eat another pizza. Theyre small personal pizzas but theyre still highly unhealthy im sure. :(  I gotta stop eating ice cream and pizza.
Title: Re: Chris' training journal
Post by: LBSS on November 22, 2016, 06:49:37 am
I gotta stop eating ice cream and pizza.

eh, as long as you're also eating fruits and veggies you're probably fine.
Title: Re: Chris' training journal
Post by: ChrisM on November 22, 2016, 02:10:19 pm
I eat a ton of fruit. Veggies, not so much lol!

A few of my bball friends have said ive "lost a step" since Ive bulked up (vs back before I lifted ~165lbs days eek). At first I contributed it too me just playing 'smarter' instead of just trying to go around and over everyone. But lately ive been wondering...maybe i have? It may not be the weight gain as much as i never sprint or practice acceleration anymore.

So this is my conundrum: drop some bulk up top and drop to 170-172lbs and get quicker at the risk of getting weaker and pushed around...

or

Add in some serious accel drills and ramp speed days to 2x a week va 1.

Kinda torn lol I like being 178-180 and im afraid dropping weight will suffery big lifts due to a weaker back? Other view is if im lighter my power to weight should be better and maybe i jump higher?

ugh.
Title: Re: Chris' training journal
Post by: LBSS on November 22, 2016, 11:09:53 pm
you jump plenty high at whatever weight you're at right now. can't comment on your quickness, obviously.

do eat more vegetables, though.

/mom'd
Title: Re: Chris' training journal
Post by: ChrisM on November 23, 2016, 03:34:51 am
I almosted downvoted that comment LBSS! Its NEVER enough! :)

I still want to touch 50" even if its just a couple times so I need to keep pushing. Definitely more veggies tho! Just finished a killer back workout fueled by sheer anger. Meh. work in 6 hours them a game after that. Should be fun!
Title: Re: Chris' training journal
Post by: adarqui on November 23, 2016, 10:00:08 pm
dno.. i think you could probably get close to 50" without doing anything drastic. As you stay consistent (jumping/lifting) and you get more inches, re-evaluate later (IMHO). I mean you've taken time off several times lately and you're still flying.. if you stay consistent for quite some time, you may exceed ~165 lb. levels.

i guess what i'm saying is, just keep jumping/lifting for now & re-evaluate several months down the road.. by then you'll be able to answer your own question alot easier, I imagine.

pc!!
Title: Re: Chris' training journal
Post by: ChrisM on November 24, 2016, 04:13:47 am
Played another game tonight with no bigs and got slaughtered on the boards again. Ugh. Lost by 12 iirc. I played decently enough and never came off the court but we gave up too much inside. Late in the 4th I got free on the baseline off a crossover and took one dribble and took off just outside the lane...apparently I cocked the damn thing back and cupped it (really wish i could palm a ball lol) and my buddy from the vid earlier (wondmill video) came helpside from the ft line got 2 fingers on the bottom of the ball so i didnt flush it clean but still blake griffin styled it lol! Sort of rattled it i n and barely grabbed the rim. He later thankede.for not getting up loke i usually do, saod if that was the 1st half and i wasnt tired from trying to guard bigs he would have just wrapped me up lol! Hate losing but it was fun.

Forgot what day it was and hit the gym...supposed to be chest and speed work but for some reason i thought it was Thursday. Didnt realize it til after I finished deadlifts lol!

BW: 180lbs. Ate too much between game (ended at 845) and gym (1030 start).

Warmups

Deads:
135 x8, 225 x4, 315 x1, 405 x1, 465 x1. Yup! I want 475...i can taste it lol

5x3 at 425lbs. Wow. Had reps in the tank wtf. Supersetted with 40" box jumps.

Circuits x2:
BSS (155lbs x8), seated calf raise x20, box jumps, core.

Ham curls, glute kick back machine, box jumps, core.

Overall not a bad day considering I shouldnt be fully recovered. Off til Monday. Try to jump Friday :)


Title: Re: Chris' training journal
Post by: ChrisM on November 28, 2016, 01:22:53 pm
Recap...speed work Thursday. Chest/tri Friday. Back/bicep Saturday. More speed work Sunday. Trying to push myself on box jumps on speed days. I need to go dunk more as my plant speed is lacking a little. :/

Game tonight then squats.
Title: Re: Chris' training journal
Post by: ChrisM on November 29, 2016, 05:44:39 pm
Lots happened since I posted Monday afternoon....managed about 1 hour of sleep last night and had work this am. As of now we're ok. Going home to bed in about 45 mins when i get off. No lifting tonight...exhausted even for me.
Title: Re: Chris' training journal
Post by: ChrisM on November 29, 2016, 05:46:19 pm
For those confused...parts of my County burned to the ground last nigh amidst the East TN wildfires and 70mph winds. Got a little insane around 2am before some much needed rain came in and helped out.
Title: Re: Chris' training journal
Post by: Dreyth on November 29, 2016, 06:40:25 pm
Whoa, are you and people you know okay at least?
Title: Re: Chris' training journal
Post by: ChrisM on November 29, 2016, 08:43:12 pm
My immediate family is ok. Adarq saw a pic i took and posted to insta around 8pm from my back deck. Got some sprinkles then the wind picked up and the fires jumped to within 5 miles of our house but it wasnt too stressful. Had a few people in my extended family evacuated from their places and I personally know of a handful of people that have lost everything :( I'll post some pics later from the closest fire. Pretty crazy I drove right through the smoldering ashes on my way to work this am.

Title: Re: Chris' training journal
Post by: adarqui on November 30, 2016, 12:15:00 am
My immediate family is ok. Adarq saw a pic i took and posted to insta around 8pm from my back deck. Got some sprinkles then the wind picked up and the fires jumped to within 5 miles of our house but it wasnt too stressful. Had a few people in my extended family evacuated from their places and I personally know of a handful of people that have lost everything :( I'll post some pics later from the closest fire. Pretty crazy I drove right through the smoldering ashes on my way to work this am.

damn man. crazy.. this is like some rare event no? you guys haven't ever experienced something like this? or am I mistaken?

glad you and your fam is ok man.

ya that pic was eery.. :wowthatwasnutswtf:
Title: Re: Chris' training journal
Post by: LBSS on November 30, 2016, 12:35:14 am
glad you're okay. i actually met a dude from pigeon forge at a party last weekend. super random, he's an electrician working at the embassy because they fly americans over for sensitive work -- intelligence/security issue. wish i'd gotten his number so i could text him asking if his fam is safe.
Title: Re: Chris' training journal
Post by: ChrisM on November 30, 2016, 03:45:23 am
(http://i49.photobucket.com/albums/f296/Turbo_Topher/Mobile%20Uploads/2016-11/IMG_20161128_221751_zps9plcuy5l.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/Mobile%20Uploads/2016-11/IMG_20161128_221751_zps9plcuy5l.jpg.html)

This was off my back deck around 8pm before the rain came.



(http://i49.photobucket.com/albums/f296/Turbo_Topher/Mobile%20Uploads/2016-11/FB_IMG_1480463852755_zpsjaslwrof.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/Mobile%20Uploads/2016-11/FB_IMG_1480463852755_zpsjaslwrof.jpg.html)

This is a pic of the strip in PF I work right in the bottom right corner area.

(http://i49.photobucket.com/albums/f296/Turbo_Topher/Mobile%20Uploads/2016-11/FB_IMG_1480463867853_zpsaonwtbqi.jpg) (http://s49.photobucket.com/user/Turbo_Topher/media/Mobile%20Uploads/2016-11/FB_IMG_1480463867853_zpsaonwtbqi.jpg.html)

And this is the road I drive to get to work, that hillside was all smoldering ash this morning but the hotel and Dollywood are virtually unscathed except some wind damage.

From what I know the county as a whole is in a lot better shape than we could be in given thesize of the fires and such. As is we still have 3 confirmed deaths and a lot missing. Few thousand had to be evacuated from GBurg and hundreds of homes are burnt to the ground not including the rental cabins and such.

And then tonight... (its 3:43  right now) we start getting some much needed rain (didnt get a ton last night) and with it we have tornado warnings, 90+ mph registered winds and inch sized hail. Had to cut my gym time extremely short. Basically warmed up and left to go put the cars in the basement and try to wind/hail proof the house some.

Crazy few days its been. Hoping its on the upswing. The rain should help the fire situation.
Title: Re: Chris' training journal
Post by: undoubtable on November 30, 2016, 10:42:17 am
what the holy fuk, that is some scary shit. Glad you and your family are safe man.
Title: Re: Chris' training journal
Post by: ChrisM on December 02, 2016, 03:30:31 am
Thanks guys. Its still kind of crazy, how many people have lost everything and how its affected the community. Hopefully we can get everything back together and on track soon.

As for the gym...lets see. Finally got a workout in Wed night (back/biceps) and slept some. Today played a 3v3 rec league (no subs lol) game. We played horrible in the first half, down 11 at half time. Re game planned...came back...won by 6 in OT. Not bad. Ate then headed to the gym for deadlifts :)

Warmed up (again lol) plus some jumps

Deads:

135 x8, 225 x4, 315 x1, 405 x1, 475 x1!  :personal-record: Hell yes!

5x3 w/ 425lbs supersetted with box jumps.

Circuits x2: BSS (165lbs x8), seated calf raises, box jumps, core.
Ham curls, glute machine, box jumps and core.

Finished with 2x8 on some box squats, real low weight  (185lbs) trying to really explode up.

Not a bad day!

Oh. BW at 180.5 lbs at the gym  :( too much junk food lately.
Title: Re: Chris' training journal
Post by: ChrisM on December 06, 2016, 04:26:19 am
Lets seeeeee....

Friday did some back/biceps. Went well.
Saturday. Speed work (jump complexes, circuit: bamded jump squats, hang cleans, ME box jumps). Couldnt 'wake up' until the 3rd circuit then felt good.
Sunday. Chest/shoulders/triceps.... 45 mins of ball handling. Very nice.

Today...

Arrive at rec league game. warm up. Go out...feel good. Hit my first 3 shots (all 3s) before rimming out a heat check 25 footer. Proceed to drop 27 points in the first half and were down 44-40. But Im just not missing. I feel...normal. Like when i used to hoop  A LOT. Seond half...we come back. Up 15 or so and I come through the lane with 3 mins left and stuck at 48 points lol, get thrown an oop... I out jump the ball and try to 'slingshot' it. Back ironed. Holy hell! I got UP. Surprised becuase ive played every min...but im not tired. Hmmm. 1 min left. Still want 50... shovel pass in the lane. One step. Both hands. Body to body with a 6'2 defender. He has his hand on my shoulder and I dont care...Im putting him in a body bag. Nope. Back ironed again! Now Im mad AF. Next possession: Left to right crossover into the lane...RL plant...tomahawk. And I MURDERED it. Tried to kill the whole goal. 50 points! We win 90-68. :) I say hmmm... go make one ME jump. Dont feel the ankle snap but I see the video and wow. Ok. One attempt at a windmill off glass...meh shit toss. Off the dribble tomahawk just like in the game? Over powered lol! Im getting up but decide to save it for squats.

Go eat light.

Time to squat!!!! Using the missed poster as motivation.

Warmups + light jumps

Squat: bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Explosive.

5x3 at 345lbs. Good reps.

Curcuits x2: step ups, calf raises, box jump, core. Leg extension, front squat, box jump, core.

GREAT workout!!!

Oh and vid of said post game shenanigans!

http://www.youtube.com/watch?v=Q4AmOgk-3Y0
Title: Re: Chris' training journal
Post by: ChrisM on December 06, 2016, 04:27:50 am
Crap. Forgot to zoom in on the ME jump slo mo. :( Sorry guys!
Title: Re: Chris' training journal
Post by: ChrisM on December 07, 2016, 12:02:06 pm
Lifted back and biceps last night at 180lbs BW.

Kroc Rows 3x20 95lbs DBs supersetted w/ 5 pullups.

Circuit 3x: Lat pull downs, bicep curls, shoulder complex (standing one arm OHP/lateral raises), rear delt fly machine, core.

Then ran through about 45 mins of ball handling drills.

For the last few weeks Ive had a couple of my buddies lifting with me (1 for about 5 weeks, another 2 for the last week and a half) and its fun to watch them progress. Theyre all hoopers so they asked me to run them through some ball handling stuff after weights. This is helping me as well since i never get to actually drill lately! One of them apparently took some video ofe.messing around after drills last night so heres that lol!

http://www.youtube.com/watch?v=fel4krA2b4g
Title: Re: Chris' training journal
Post by: LBSS on December 08, 2016, 01:07:25 am
your rules about skin exposure are hilarious to me. knees? COVER THAT SHIT UP SO EMBARRASSING. nipples? bruh check out my nipples.
Title: Re: Chris' training journal
Post by: ChrisM on December 08, 2016, 03:02:53 am
Lmao! 😁 Im weird I know. Id rather go shirtless with my pasty whiteness than show my knees. Im getting less self conscious about them tho!

Well....we took a L tonight. Probably would have lost anyway but the officiating SUCKED. To the point where even I said something to a ref after some insanely bad calls (and my momma would kill me if she saw lol! Ive always just played through). I got ran through on a screen and was called for the offensive foul (lmfao), got hitnhard enough to get spun around in mid aor on a few layups...no calls. Took a very high and obviously blatant elbow to my face on D and was called for that too smh. It was borderline hilarious looking back but it just made me mad in game. That lead to me scoring a bit and talking back to them A LOT in the 4th. I got warned for a future T after I yelled "gimme that shit" when my guy tried to post me up and spin off for a layup...I pinned it on the glass btw. :) Also had probably my highest jump EVER halfway through the 4th...

In bounds play from the baseline. Ball goes up to the top of the key and I slipped baseline off the wing and no one saw it. Pointed to the rim and went up...the doubled the ball and he couldn't throw the lob :( I was both elbows on the rim reverse style and was high enough for me to think... damn Chris, you're UP right now! The 5 or 6 guys on both benches said I was basically head at the rim. From the far bench they said it looked like I was over it but i know thats the angle of perception. Either way it was the best feeling jump Ive ever had for sure. Had a baby two hander late in the 4th on a secondary break. Nothing special :(

Ate. Did some speed work after. Got some pretty clean 50" box jumps off 3 steps. Not bad. Deadlifts tomorrow!
Title: Re: Chris' training journal
Post by: adarqui on December 08, 2016, 03:13:31 am
your rules about skin exposure are hilarious to me. knees? COVER THAT SHIT UP SO EMBARRASSING. nipples? bruh check out my nipples.

LMFAO@#!@
Title: Re: Chris' training journal
Post by: adarqui on December 08, 2016, 03:14:35 am
Lets seeeeee....

Friday did some back/biceps. Went well.
Saturday. Speed work (jump complexes, circuit: bamded jump squats, hang cleans, ME box jumps). Couldnt 'wake up' until the 3rd circuit then felt good.
Sunday. Chest/shoulders/triceps.... 45 mins of ball handling. Very nice.

Today...

Arrive at rec league game. warm up. Go out...feel good. Hit my first 3 shots (all 3s) before rimming out a heat check 25 footer. Proceed to drop 27 points in the first half and were down 44-40. But Im just not missing. I feel...normal. Like when i used to hoop  A LOT. Seond half...we come back. Up 15 or so and I come through the lane with 3 mins left and stuck at 48 points lol, get thrown an oop... I out jump the ball and try to 'slingshot' it. Back ironed. Holy hell! I got UP. Surprised becuase ive played every min...but im not tired. Hmmm. 1 min left. Still want 50... shovel pass in the lane. One step. Both hands. Body to body with a 6'2 defender. He has his hand on my shoulder and I dont care...Im putting him in a body bag. Nope. Back ironed again! Now Im mad AF. Next possession: Left to right crossover into the lane...RL plant...tomahawk. And I MURDERED it. Tried to kill the whole goal. 50 points! We win 90-68. :) I say hmmm... go make one ME jump. Dont feel the ankle snap but I see the video and wow. Ok. One attempt at a windmill off glass...meh shit toss. Off the dribble tomahawk just like in the game? Over powered lol! Im getting up but decide to save it for squats.

Go eat light.

Time to squat!!!! Using the missed poster as motivation.

Warmups + light jumps

Squat: bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Explosive.

5x3 at 345lbs. Good reps.

Curcuits x2: step ups, calf raises, box jump, core. Leg extension, front squat, box jump, core.

GREAT workout!!!

Oh and vid of said post game shenanigans!

http://www.youtube.com/watch?v=Q4AmOgk-3Y0

like i mentioned on youtube, I think that's the highest height check i've seen from you..

absolutely ridiculous. keep it up.
Title: Re: Chris' training journal
Post by: ChrisM on December 09, 2016, 01:54:26 pm
On video for SURE Andrew! I was shocked when i saw it, it felt like a 'throw away' jump.

Hey...who doesnt like nips lmao!

No game for the other rec league Thursday so I had some time post work to relax...bad idea. Couldnt get outside my own head about some stuff. Met the guys at the gym and told them i might be distant and in my own world... headphones in... hoodie up... time for warmups and some extreme focus to get on track.

Warmups/jumps

Deadlifts:

135 x8, 225 x4, 315 x1, 405 x1...485 x1. motherfuckin PR. Video looks way to back driven but i didnt even feel it. Weird.

5x3 at 435lb. Superset 38" standing box jumps x2.

Circuits x2:
-BSS (185lbs x8 PR!), seated calf raises, box jumps x2, core
-seated ham curl, glute machine, box jumps x2, core
-standing ham curl+light box squat finisher.

Idk if it was the focused idgaf attitude or lack of fatigue from no game prior but 485 is nice. Good session!

http://www.youtube.com/watch?v=Brq4gowjJxs
Title: Re: Chris' training journal
Post by: ChrisM on December 13, 2016, 12:35:25 am
Crazy freaking weekend but I wouldnt trade it for anything EVER.  Happy! Anyways....did speed work Sun night after off on Friday due to a surprise date and back/bicep Sat. Wasnt really explosive but it came around. Got some vid off 2/3 step box jumps. And me BSing around lol! Same circuit of lots of plyos followed by jump squat/hang clean/box jump complex. Tossed in some light chest work between rounds since I skipped that day lol!

First round of one of the leagues playoffs. Rematch of last Mondays ge. I had to work late. Got there just before half time. Left the sweat pants and long sleeve tee on...hit my first 4 3s and first 7 shots overall. Had a 17 point lead at halftime...exploded in the 2nd lol! Won 105-44. Damn. Played 15 mins in the 2nd half.... 28 points, 14 assists and 2 monster blocks. The guys were hitting and I was just letting the game come to me, kinda surprised when i checked the stat sheet lol! Tossed down a few dunks post game. Went home. Eat. She made brownies. Sigh. lol now its time to squat. Gna be a little tired but seeing as Ive been laid more since Friday night than in the last 6 weeks combined....I'll take it. Lets see if we can still make gains!
Title: Re: Chris' training journal
Post by: LBSS on December 13, 2016, 04:56:20 am
burly DL, nice job.
Title: Re: Chris' training journal
Post by: ChrisM on December 13, 2016, 08:42:29 am
Workout was brutal... dropped the princess off at daycare...time to nap some before work lol

warmup+jumps

BW: 179.5lbs

squat
bar x12, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Not as much pop as usual. Sluggish from brownies and blowjobs lol

5x3 at 345lbs super set box jumps. Better.

circuits x2
-step up (135 x8), leg press calf raise (500lbs x20), box jump, core.
-SL leg extension (55lbs x12 strict, x8 at 130lbs DL finisher), fs (135 x8, 225 x4 lower back fatigued), box jumps, core.

Overall...not bad at all. Ill take it. Have to skip other rec league on Wed due to work. Round 2 of playoffs for league from last night os Thursday.

Thanks LBSS!
Title: Re: Chris' training journal
Post by: Dreyth on December 13, 2016, 08:59:21 am
easy on the blowjobs man, all that bobbing can give you a headache before squats!


 :trolldance:
Title: Re: Chris' training journal
Post by: ChrisM on December 13, 2016, 12:12:36 pm
Well played sir. Well fucking played. upvoted for the lulz. :)
Title: Re: Chris' training journal
Post by: LBSS on December 14, 2016, 07:27:30 am
easy on the blowjobs man, all that bobbing can give you a headache before squats!


 :trolldance:

 :lololol:
Title: Re: Chris' training journal
Post by: ChrisM on December 20, 2016, 10:35:11 am
Ugh. Had a throw away session Thursday night late. Had 2 hours of sleep Wed night and then work and a playoff game Thursday, we won (semifinal), and was just dead fucking tired but tried deadlifting at 11pm anyway. Bleh. Felt fine up to 455 single. Tried a 495 attempt twice. First attempt it moved but I had zero focus and let.it go. 2nd attempt didnt move lol! Made me mad which made lifting worse. Did a 3x3 at 435lbs and said F everything else and went home. Skipped Friday for some more sleep, then hit some speed work Sat which felt really nice. Skipped Sunday so the wifey and I could take the kids on 'the polar express'. Was actually pretty cool! Had one leagues final last night...won going away easily. Was up 33 at the half and coasted to a 15 point W. Easy league tho. Went home...ate...put the wife to sleep and went to squat!

BW: 179.6lbs

Warmups and jumps

Squat:
bar x12, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Less explosive than id like.

345lbs 5x3. 2x 40" box jumps after each set.

Circuits 2x:
-step up (135lbs x8), calf raise (500lbs x20), box jump, core.

-leg extensions (SL 70lbs x12), Front squat (225lbs x6, 275lbs x1 <last lift of the night! FS PR!) box jumps and core.

Given how ive been running 2-3 games per week plus everything else Im happy to have maintained my numbers. Now we'll start pushing toward some larger numbers since I'll only have 1 game a week in the league thats left. Time to get it!
 
Title: Re: Chris' training journal
Post by: Leonel on December 20, 2016, 12:13:12 pm
I thought you and your wife split up once and for all a little while ago. Don't mean to stick my nose into your personal life but was just a bit confused reading this as I remember all the shit you went through with her.
Title: Re: Chris' training journal
Post by: ChrisM on December 20, 2016, 02:51:02 pm
We did. A lot of really complicated stuff happened last week that kind of "fated" us back together and we realized how stupid some stuff was and how much weve missed each other. Hopefully we can learn from that and keep building something together. I do love having all the kids back together for sure!

And its no big deal about the personal stuff. Sorry about the confusion lol
Title: Re: Chris' training journal
Post by: Dreyth on December 20, 2016, 02:57:29 pm
^ Good to hear!

by the way, how do you feel with supersetting jumps with squats? does it make you more tired? Do you find it effective? how much do you rest between them?
Title: Re: Chris' training journal
Post by: ChrisM on December 20, 2016, 09:06:04 pm
Thanks for the love guys! I truly appreciate it!

Dreyth...man I feel like they help but you have to find the sweet spot. I dont do any running box jumps after heavier weights. I feel like that may overload the muscle. I do standing at a height thats somewhat challenging but easily repeated throughout the workout. I can usually estimate that height by how springy i feel in warmups and how my top single squat or deadlift feels.

As for rest its also a feel thing. First sets can be 15-30 seconds later. Later reps can be up to a minute. Effectiveness? Tough call but my reasoning (pure feel and bro science lol) is that my ultimate goal is jumping and jumping is a ton of movement efficiency. So the more I rep 'good' jumps the better i usually jump. Reason #2 is after a heavy single or triple I feel incredibly light and powerful. So i try to capitalize on that 'supercharged' feeling and push my body a little.

My tired seems different but it may be  my adhd chemical imbalance. I have a great 'second wind'. I'll get "tired" a few mins into a workout (usually in warmups around when i begin a quick 5 min static stretch) and then after a short breather I just go. Se thing happens in games so I try to offset it by warming up til i hit that small hurdle then when we tip off...Im good all game. I actually feel stronger and bouncier most games in the 4th quarter than i do in the first. Im weird i know :(

Oh side note: "heavy" front squats make me feel stupid explosive. The box jump after my PR FS was insane compared to earlier reps. Just a ton of quad 'power'. Think maybe programming a progressive FS overload into my routine may help me.
Title: Re: Chris' training journal
Post by: adarqui on December 21, 2016, 12:36:28 am
ya FS always made me feel like a monster with jumping, just didn't stick with it due to some stuff i experienced with my upper back (knots/aches) & clavicle/shoulder aches.. Looking back though, would have been nice if I was more consistent with FS, I do feel it could potentially have been better for improving jumping ability than back squatting .. but i'd rather just have both in my routine. Also, High rep front squats made me feel like I was suffocating myself.

quad nation is real.
Title: Re: Chris' training journal
Post by: Leonel on December 21, 2016, 07:54:16 am
Glad to hear that Chris.
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2016, 10:50:10 am
Well shit week this week. Started well...ended poorly lol!

Monday: Squats

warmups+jumps

BS: bar x12, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1.

355 5x3. Thought i had 345 on the bar...oops. Lol!

Circuits x2:
Stepups, calf raises, box jump and core.
Leg extensions, front squat, box jump and core.

Great workout. BW 180.5lbs.

Skipped Tues due to work/family and then got sick Mid day wed. just now starting to feel better, still weak but energy is coming back slowly. Guess I'll reset on Monday and go again. May try some light stuff tonight or tomorrow if i feel up to it.


As for the FS andrew, I agree. i need both but with how quad dominant i am it may pay dividends to really hammer FS for a min and see what happens
Title: Re: Chris' training journal
Post by: ChrisM on December 30, 2016, 10:45:40 pm
Guided the wifey through a hamstring workout today and messed around with some back work a little to see how I felt. Surprisingly, I felt pretty good even if I bacled off a few lbs on lifts compared to normal. Weighed myself afterwards...180.2 lbs. How the hell? I just started eating sparingly this AM after close to 48 hours of suck. Oh well. I'll take it! Plan is to ramp it up tomorrow and Sunday and be full bore by Monday for squats.
Title: Re: Chris' training journal
Post by: ChrisM on January 14, 2017, 03:18:51 am
Well....got better. For 2 days. Then sick AF again. Lifted deadlifts for the first time last night felt insanely weak. Top single 455. 405 5x3 was ughhh. Accessory work was meh. Weighed in....

171.8 lbs. Omg. No wonder i feel like shit.

Ate everything in sight today even if my appetite isnt back fully, dod half a bacl and bicep workout. Weight.... 171.2lbs. Not good. Gotta get some carbs in me.
Title: Re: Chris' training journal
Post by: LBSS on January 14, 2017, 04:44:18 am
unintentional athletic anorexia skwaaaad  :highfive:
Title: Re: Chris' training journal
Post by: Leonel on January 14, 2017, 06:23:06 am
Wish this would happen to me... but I belong to the unintentional fatty skwaaad  :uhhhfacepalm:
Title: Re: Chris' training journal
Post by: ChrisM on January 15, 2017, 10:18:02 pm
Saturday (yesterday) went to the weight room to do some speed work and basically warmed up and did a ton of jumps and skipped all weights. BW was 174.8lbs. After about 25 mins of box/depth/lateral jumps, some ankle hops and leap ups I felt some fatigue but also had that 'loose springy' feeling. So i did 5 2 step ME jumps at the duct work in the ceiling  and called it quits. Previously  (last month lol) I was to my palm just barely on the duct (bottom edge of duct is 10'8" I measured lol). Yesterday I barely grazed it on jump 1. Got finger tips on jump 2 and 3,4 and 5 were 2nd knuckle area. Means Im down a little but not too bad IMO. 2 steps isnt a lot for me so Im quite happy to jump 41ish inches given the shitty weeks Ive had. Quit while i was ahead (trying to be smart here) and went home.

Today....dropped by the court to shoot before a haircut and date. Handle is ok, jumper is a tad off (short, probably due to lack of reps). So just shot around, no real warmup for 30 mins until i broke a light sweat. Dunked a few times off various plants on the 9'6" side goal (RL my normal plant had some soreness in my right knee. LR always feels weird outside of a game lol and i seem to somehow be progressing my SL jumps because they felt almost as easy) and then said hell with it...went to the regulation goal. 2 step dribble dunk and I killed it. Again with both hands. Hmmm. Timing was off on lobs but a weird bounce feeling was there. Not my normal 'spring' but I had a TON of pop from my ankles it felt like and my plants were very smooth and upright. Normally I dont feel like i ever finish jumps (good ankle power) so I think the high volume hops helped?

Anyway... thats where im at now. Debating heading to due light chest and shoulders in a few. Dont want to wreck the jumper tho before Wednesdays game.
Title: Re: Chris' training journal
Post by: ChrisM on January 17, 2017, 08:13:22 am
Squat night. Rage mode was activated. Not sure that helped.

BW: 174.2lbs. Sigh. We'll see how Wednesdays game goes at mid 170s i guess.

Warmups+quick static stretch+jumps

Squats:
bar x 10, 135 x8, 225 x4, 315 x1, 385 x1.

5x3 at 335lbs. 2 box jumps after each set. Not going to complain at this weight. Im near all-time levels of relative strength tbh.

Circuits x2:
-barbell step ups, calf raises, box jump, core.
-leg extensions, front squat, box jump, core.

Was surprised I got the 385 when i weighed myself at the end. Taking that as a good thing. Only had 3 hours of sleep after lifting. Thats going to suck later.
Title: Re: Chris' training journal
Post by: ChrisM on January 19, 2017, 11:17:18 am
Back to rec league action last night! Got another W and man i missed playing lol! 3 weeks off feels like an eternity. Was semi worried because my body weight was down so much. Afraid id hit a wall energy wise or be weak and get pushed around. Good news....neither happened lol! Better news... Im way quicker and more explosive SL jumping. Like...large noticeable difference.

In layup line i was not going all-out  (duh) and I was wrist on the rim doing layups off 1. Easy lil two handers off 2 feet. Got me excited. Played 2nd and 4th quarters only because we were easily the better team but they kept it close (got it down to 4 at the end of the 3rd) before we won going away by 19. Had a volleyball spike style block in the 2nd and a nice up and under reverse and 1 layup. Went up and their big (6'6" ish) grabbed my right shoulder so i went other side and laid in lefty. I know i was up because my hand was still on the backboard when I finished but the guys said i was still palm at the rim height on the other side. Surprised me off 1. Then in the 4th I had one of those moments... shortly after I was tossed the worst off glass oop ever (smh...and it was from my best friend oh usually is desd on point lol he knew as soon as he threw it it was high af. still tried to get it but i jumped from the 3rd hash and still watched it go over my head lmao) I snagged a defensive rebound spun to go up court and their pg tried to reach in. Well, I snatched back on him and he semi stumbled because he was reaching hard then decided he would press up on me. Mistake, I took it personally...gave him a spin move and little cross and he backed off. Jogged the ball up court and hit him with a cross over at the 3 point line. All i knew was he completely disappeared from my peripheral and the lane was vacant... I cocked back and destroyed a 1 hander as some guy tried to recover help side. Nice dunk but not really a poster. I heard a few ohhs and 1 oh shit when i crossed dude but it got good after I dunked lol! Turns out when i hit him going right to left on the cross it was so quick he got froze completely....then turned the wrong way and just stood there after I was a full step by him. So happy i got a nice dunk in this league!!!

Bottom line...Im going to cut back on upper body stuff a little and try to maintain this 173-175lbs weight.

Hit the gym at weighed in at 173 even after a snack and did some speed work. No weights.

Deadlifts tonight!

Oh also had a 2 hand tomahawk post game that was easy/clean off 2 steps post game. Just wanted to see considering how i felt in game. Dont think the weight loss has hurt vert more than an inch  if that.
Title: Re: Chris' training journal
Post by: ChrisM on January 20, 2017, 11:17:27 pm
Deadlifted Thursday night. Future reference note: I always weigh myself at the end of a workout, especially on leg days, for various reasons. This practice had an interesting turn last night.

BW: 171.8 lbs. Literally about shit when i saw this. Ive been eating everything in sight for days now. I just dont get it.

Deadlifts:

135 x8, 225 x4, 315 x1, 405 x1, 475 x1. Top single was stupid. Shoulf have done 455 because I knew my bodyweight was low. Ended up being more back driven than i thought. Knew for sure today was going to hurt.

435 x3. Wow. Struggle.
405 for 4x3. Much better. ugh.

Circuits x2:
-BSS (weirdly strong on this given the deads), seated calf raise, box jump and core.
-ham curls, glute machine, box jump and core work.

Extra stretching after since I just knew my lower back was wrecked. Was actually sore WHILE lifting. Realized why i was struggling when i weighed in. Sheesh. Woke up this morning and dreaded rolling over but ill be damned, I feel fine. No aches at all? WTF maybe it all hit me Sat idk.

Headed to gym now for some random junk and ball handling drills.
Title: Re: Chris' training journal
Post by: ChrisM on January 22, 2017, 01:15:20 pm
Just realized that the 475 deadlift was a PR by a bit in terms of strength to BW. I did some back work Friday and backed off the volume a little bit to stay low in my BW as i suspect most of my weigh loss is from upper body. I think if i push heavy-ish for lower reps i can maintain a good deal of strength without the extra BW. My knee feels absolutely fantastic in the low-mid 170s. I think i look a ton better at 180-182 lol but thats a sacrifice ill make for now.

Did a ton of speed work Saturday night. BW was 173.2 lbs Speed work looks something like this (ill just list everything lol)

warmup
-SL ham curls x30 (30lbs)
-SL extensions x30 (25lbs)
-glute machine x30 each leg (25lbs)
-SL ham curls x10 (70lbs), DL x8 (160lbs)
-SL extensions x10 (50lbs), DL x8 (130lbs)
-glute machine x12 (70lbs), x5 at (130lbs)

-dynamic track warmup: high knees, butt kicks, a/b skips, leg swings, BW squats

-quick static stretch to check mobility/flexibility

-progressive box jumps (start on 18" box for 10-12, go to 30" for 4-6)
-line hops x30 for speed
-depth jumps x6 (off 24" box over 30" box)
-SVJ x6
-leap ups x10
-pogos x20 for height, focus on dorsiflexion
-round of depth jumps x4 and SL depth jumps x4 each leg (off 24" box over 18" box, first time trying these, completely different loading pattern!)

and thats my usual warmup for leg or speed days.

speed work:
-lateral hurdle hops for speed and height (used a low hurdle for speed and a regular hurdle for height)
-jump complexes (successive jumps over various hurdles/boxes for GCT and height, alternatively)
-1 step box jumps
-split squat jumps
-some ladder drills
- finish with another round of complexes.

Weights (i do these as 1 complex as quick as possible with safety in mind. usually takes <2mins to finish each circuit)
-banded squat jumps x8 (95lbs barbell + 120lbs bands)
-135lbs hang cleans x5
-2 3 step box jumps

I do this circuit 3-4x with short rests in between to make sure each work set is done maximally.

And thats speed day in a nutshell. Occasionally I'll end the session with some short sprints but thats rare.
Title: Re: Chris' training journal
Post by: ChrisM on January 24, 2017, 12:25:48 pm
Couldnt squat last night die to lil bit being in the hospital post tonsillectomy. Shes fine but i wasnt going to leave lol! Will squat tonoght. Ate like crap at hospital...unsure how that will affect weight/energy. :/
Title: Re: Chris' training journal
Post by: ChrisM on January 26, 2017, 03:16:17 am
Ok so squatted Tuesday night at 174 lbs BW.

warmups

squats:
bar x10, 135 x8, 225 x4, 315 x1, 385 x1. Meh. 385 had a small sticking point. Not sure why but possibly fatigue and diet related.

335lbs 5x3 SS w/ box jumps

Circuits x2:
-step ups, calf raises, box jump, core.
-leg extensions, fs, box jump, core.

Decent workout overall, still adjusting to the lower body weight. Worl sets felt strong. Not sure why the 385 was so eh.

Wed:
shot around for an hour after work. ate. headed to the gym. was going to split some speed work and back work but in an attempt to jeep BW down...I skipped back lol! I'll hit back/biceps Fri or Saturday.

Typical speed work day I listed above. BW was 173.5lbs.

Im training a buddy and even tho he's messed a few sessions hes gone from a 24-25" vert to a tested 30" vert tonight (after running 8 full court games earlier today, lucky him). Impressive for the 6-8 weeks hes been lifting. Proud of him.
Title: Re: Chris' training journal
Post by: ChrisM on January 27, 2017, 08:47:23 am
Thursday night....

BW: 173.2lbs
Energy: tanked lol midnight again when i got there.

Warmups: felt good, box jumps and depth jumps explosive.

Deads:
135 x8, 225 x4, 315 x1, 405 x1, 455 x1. Backed off a little on top single. Trying to get used to the lower BW and when to push it.

405lbs 5x3. Box jumps.

circuits:
BSS (super stable!), calf raises, box jumps, ton of core.
Ham curls, glute machine, box jumps....ton of core.

Knee continues to feel good. Have a mental hurdle of "fuck you you weak bitch, lift the weight!" due to the BW drop. Have to remember WHY im staying light: injury prevention, longevity, explosiveness ON COURT.  Right now Im having trouble with top singles because i know im light and im unsure/wary that i MAY miss the lift. HAVE to get over that. Its not a fear of failure per se...Im not scared to fail a loft lol! But when i struggle on a "light" top single it negatively impacts my subconscious. Hope that makes sense. I'll break through it.  Playing and dunking regularly will help.
Title: Re: Chris' training journal
Post by: ChrisM on January 31, 2017, 10:00:33 am
Lets see.... took Friday and Saturday off.  Sunday I hooped pickup for 2 hours. No competition really so just got a good sweat going and worked through some progressions. Single leg bounce is on the rise for sure. I dunked a meh dunk of 1 on the regulation goal and was able to dunk the 9'6" rim off either leg SL style. The right leg stuff wasnt pretty but it worked lol! As for the 2 leg stuff, I didnt get a chance to just go after it before they closed but sub max jumps seem easier/higher. Can lightly dunk 2 hands off 1-2 step walk up now with much less effort than before.

Last night:

BW: 173.2lbs.

warmups+jumps+stretch

Squat:
bar x10, 135 x8, 225 x4, 315 x1, 345 x1, 385 x1. Still not super strong on 385.

5x3 at 335lbs. Super set box jumps.

Circuits x2:
- step ups, calf raises, box jump, ton of core.
- leg extensions, front squat, box jump, ton of core.

Busted through my circuits much faster tonight...heavy sweat broken. Felt strong tho.

Title: Re: Chris' training journal
Post by: ChrisM on February 03, 2017, 03:54:59 am
Lost a game Wednesday night that we shouldn't have. Let an 8 poiny lead go and lost by 7. All mental. They started fouling hard and playing chippy and talking a TON and some of our guys let it get in their heads. Sigh. That stuff just motivates me and makes it fun lol! No real highlights...swatted one guys stuff off a wall on the break and missed what would have been a monster cockback one hander in a half court set. Broke the kid whod been talking trash all game when he reached and got UP in the lane but combination of me taking my eyes of the rim for a second to check the guy coming over help side (aka under me) and trying to murder the rim led me to back iron the fuck out of it. :(

Post game I was mad so I just kicked my shoes off and tossed on the running shoes I w