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Author Topic: Chris' training journal  (Read 296549 times)

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ChrisM

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Re: Chris' training journal
« Reply #1020 on: January 02, 2016, 08:29:33 pm »
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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!
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Merrick

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Re: Chris' training journal
« Reply #1021 on: January 02, 2016, 09:13:17 pm »
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Seems like you routinely do box jumps and depth jumps

what box heights you using?
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ChrisM

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Re: Chris' training journal
« Reply #1022 on: January 02, 2016, 11:13:34 pm »
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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.
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ChrisM

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Re: Chris' training journal
« Reply #1023 on: January 04, 2016, 12:49:53 pm »
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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
« Last Edit: January 04, 2016, 01:14:15 pm by ChrisM »
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ChrisM

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Re: Chris' training journal
« Reply #1024 on: January 06, 2016, 10:06:21 pm »
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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.
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Merrick

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Re: Chris' training journal
« Reply #1025 on: January 06, 2016, 10:15:49 pm »
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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?
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ChrisM

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Re: Chris' training journal
« Reply #1026 on: January 06, 2016, 11:41:14 pm »
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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.
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ChrisM

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Re: Chris' training journal
« Reply #1027 on: January 07, 2016, 11:33:00 pm »
+3
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. :)

<a href="http://www.youtube.com/watch?v=OvmH2vkXRCQ" target="_blank">http://www.youtube.com/watch?v=OvmH2vkXRCQ</a>

<a href="http://www.youtube.com/watch?v=q5cLHf7Ze1Y" target="_blank">http://www.youtube.com/watch?v=q5cLHf7Ze1Y</a>
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ChrisM

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Re: Chris' training journal
« Reply #1028 on: January 08, 2016, 08:05:11 pm »
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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.
« Last Edit: January 08, 2016, 10:11:14 pm by ChrisM »
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ChrisM

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Re: Chris' training journal
« Reply #1029 on: January 11, 2016, 09:48:10 pm »
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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.
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Merrick

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Re: Chris' training journal
« Reply #1030 on: January 11, 2016, 11:19:29 pm »
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Quote from: 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.

WTF, 1 ref and you just check the ball up top?

Can you at least foul out?

That's a lame ass league lollll
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ChrisM

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Re: Chris' training journal
« Reply #1031 on: January 11, 2016, 11:29:10 pm »
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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.
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maxent

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Re: Chris' training journal
« Reply #1032 on: January 11, 2016, 11:38:37 pm »
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I get the hugest urge to play bball after reading your posts ChrisM.. haha. Wish i knew ppl that passionate about bball irl!
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ChrisM

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Re: Chris' training journal
« Reply #1033 on: January 11, 2016, 11:49:09 pm »
+3
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!
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ChrisM

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Re: Chris' training journal
« Reply #1034 on: January 11, 2016, 11:58:55 pm »
+6
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.

<a href="http://www.youtube.com/watch?v=8hbB49CJOAU" target="_blank">http://www.youtube.com/watch?v=8hbB49CJOAU</a>
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