Author Topic: Chris' training journal  (Read 292546 times)

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ChrisM

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Re: Chris' training journal
« Reply #1245 on: January 22, 2017, 01:15:20 pm »
+1
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.
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ChrisM

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Re: Chris' training journal
« Reply #1246 on: January 24, 2017, 12:25:48 pm »
+1
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. :/
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ChrisM

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Re: Chris' training journal
« Reply #1247 on: January 26, 2017, 03:16:17 am »
0
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.
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ChrisM

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Re: Chris' training journal
« Reply #1248 on: January 27, 2017, 08:47:23 am »
+1
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.
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ChrisM

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Re: Chris' training journal
« Reply #1249 on: January 31, 2017, 10:00:33 am »
0
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.

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ChrisM

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Re: Chris' training journal
« Reply #1250 on: February 03, 2017, 03:54:59 am »
+1
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 wore in (Lunarglide 5s...comfy). Decided to try a dunk anyway lol! One step and flushed a 2 hander off 2. Interesting. Said hell with it.... tried a SL one hander...and hit it! wtf. I wasnt jumping maximally due to the shoes (untied and loose) but i did it again right after? Very anxious to see what happens when Inhave on proper shoes...

Tonight was deadlifts

BW 173.4lbs

warmups+jumps+stretch+etc. Did the warmups in some resistance bands...crazy different. Added some height to depth jumps as well. Felt much better dropping off 38" vs 30".

Deadlifts
135 x10, 225 x6, 315 x3, 405 x1, 455 x1.

405lbs 7x3 supersetted with box jumps. More volume...we'll see what happens.

Circuits:
-BSS (paused, 135lbs, 3x8), seated calf raises 2x20, box jump, core.
-ham curl (SL 100lbs 2x10, DL 205lbs x5), glute machine (100lbs 2x10, 150 x3), box jumps, core.

Stretch. Good workout. Added some volume to deadlifts and weight/volume to assistance stuff. Want PC stronger as my knee seems to feel better lately and my SL seems to be progressing.
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ChrisM

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Re: Chris' training journal
« Reply #1251 on: February 14, 2017, 03:02:37 am »
+5
I should update....


Im still lifting. Life blows fucking ass. Im struggling to stay out of depression but at least I realize it. My escape is the gym. Trying not to gain a ton of weight but its hard when Im so angry. I have to stay positive even with all this negativity consuming my life. There has to a way to bounce back. I will find it. I will make sure everyone who doubted me sees the truth. Keep grinding guys. Keep grinding.
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Dreyth

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Re: Chris' training journal
« Reply #1252 on: February 15, 2017, 01:32:06 pm »
+2
Keep it up Chris  :ibsquatting:
I'm LAKERS from The Vertical Summit

ChrisM

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Re: Chris' training journal
« Reply #1253 on: February 19, 2017, 01:18:27 am »
0
Someone talk me out of a 6 week cycle of test/tren/dbol or anavar/winny. Im damn close to saying fuck this shit and going crazy.


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LBSS

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Re: Chris' training journal
« Reply #1254 on: February 19, 2017, 09:21:25 am »
+6
health risks not worth it. you're stronger and leaner than ~99.99% of the population, what good would roids do for you?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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AGC

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Re: Chris' training journal
« Reply #1255 on: February 19, 2017, 07:46:03 pm »
+3
They can shrink your balls and cause you to go bald. Do you need other reasons not to do it??

LoopieMclooperson

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Re: Chris' training journal
« Reply #1256 on: February 20, 2017, 01:08:08 pm »
+1
They can shrink your balls and cause you to go bald. Do you need other reasons not to do it??

Everything I know about steroid use is from watching "bigger, stronger, faster" but isn't the ball shrinking thing an urban legend?

Still RFLMAO  :highfive:
5'10"- 175lbs - 44 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Chris' training journal
« Reply #1257 on: February 20, 2017, 01:10:53 pm »
+1

Damn you internet and indie docs.

Ball shrinking and steroid use are real!
5'10"- 175lbs - 44 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

ChrisM

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Re: Chris' training journal
« Reply #1258 on: February 20, 2017, 11:49:52 pm »
0
Yea. Im looking at it like this. 1. I said id re evaluate everything when i turned 30. 2. Im in a very dark place in my life. Some nights im literally hanging on by a thread. Im averaging 3-4 hours of sleep a day. 4. I refuse to let these...people (ex wife, baby momma, etc)...hold me back. 5. Im 30. 6. Im so close to some goals but im not sure i can make them. 7. Because of all these things...Im just thinking of letting my inner demons out and raging. But if i just go LIFT...im going to end up around 188-190lbs. Probably 8-9% BF. But my power to weight wont be affected positively imo. 9. A short 8 week low dose test/var stack with proper AI and a PCT...shouldnt shrink me permanently. From my research. IDK. Im still straddling the fence here.

Anyway... squats tonight.

BW: 175.5lbs.
Mood/energy: Dark. Whats new. Was in the gym early because a lot of the guys realize i need help right now emotionally...so they want to do legs with me because well... i do legs lol. Was good tho for me mentally.

Warmups+static stretch+jumps

squat:
bar x12, 135 x10, 225 x6, 315 x3, 365 x1, 405 x1. Planned on a 385 top single but 365 was so smooth and easy. Said F it, were going to break this mental hurdle of me getting hurt on 405. Shit. I had 425 in me. WTF. PR for LBs/BW.

6x3 at 335. Then 1 set of 5 at 335. Box jumps after each set.

Circuits x2:
-stepups (135lbs x8), calf raises x20, box jump, core..core...core.
-FS (185lbs x8, 225 x5...f it...275 x1), leg extensions (SL x12), box jump...core...core...core.

After ward managed a 10'10" touch off a drop step. Landing was eh with my legs so dead. Did not try again lol!

Great workout...now back to another lonely ass night. Well, except this Ben & Jerrys.
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ChrisM

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Re: Chris' training journal
« Reply #1259 on: February 20, 2017, 11:51:15 pm »
0
BTW...if i did the stack the goal would be over 8 weeks to goto 185-190 lbs and stay around 8% BF. Take squat to 475 and deadlift to 575...give or take. Not entirely sure thats possible.
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