Author Topic: Chris' training journal  (Read 66314 times)

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ChrisM

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Re: Chris' training journal
« Reply #1335 on: November 21, 2017, 10:57:06 pm »
0
Thanks LBSS! Hit back pretty hard today and core and somehow weighed inat 185lbs? Ugh. Knee felt better so I went to put up a few shots tonight. Kumper and handle feel weird... may or may not have attempted a handful of dunks. Self bounce lob and off the dribble are still there, timing way off on backboard lobs and reg lobs. Just tried one of each and shut it doen before I did something too stupid. Definitely missing some explosiveness and power.
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ChrisM

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Re: Chris' training journal
« Reply #1336 on: November 22, 2017, 09:34:24 pm »
+2
Went and played full court with some of the guys that are in town, knee held up ok but I kept effort to about 75% just in case. No soreness from yesterday so thats good! Excited to play again!
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ChrisM

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Re: Chris' training journal
« Reply #1337 on: November 23, 2017, 03:07:56 pm »
+1
Knee felt ok this am soooo, Turkey Day deadlifts!

Warmups are feeling stronger, sprinkling in some more depth jumps with box jumps.

Deaifts: 135 x8, 225 x5, 315 x1, 405 x1, 455 x1, 405x3, 315 3x12. Surprised myself. Probably had 475 in me but wanted to be safe and hit some volume to get my stength back up.

Accessory work was kept very light and higher reps: BSS, calf raises, ham curls and glute kickbacks.
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ChrisM

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Re: Chris' training journal
« Reply #1338 on: November 24, 2017, 05:37:28 pm »
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Well... BW is up to 186. Damn. I WANT to say its this: I lost some size in my legs over the last 8 weeks but my weight stayed the same (182ish). Im assuming I put on some weight upper body wise to keep my weight the same and now that Im back hitting legs... Im adding that size/weight back. At least thats how im rationalizing it lol

Hit back hard today. Barbell rows up to a 275 single. 205 for a 5x5 amd a drop set to finish 135 x12. Cable row, lat pull, face pull and bacl extension circuits. Finished with pullups and BS bicep work lol!
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ChrisM

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Re: Chris' training journal
« Reply #1339 on: November 27, 2017, 03:43:39 pm »
+2
Late night Sunday lift=empty gym=heaven!

Chest.and triceps work. Got 275 for 4 on bench really wanted 5 reps but with no spotter...meh. 4 is good lol! Hammered triceps for a couple sets then lots of stretching especially on the knee. Some days it feels back to normal others its tight still so im taking it day by day.
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adarqui

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Re: Chris' training journal
« Reply #1340 on: November 27, 2017, 05:02:52 pm »
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that's a pretty good sign that the knee held up in those pickup games & you weren't wrecked the next day, awesome.

stay careful though like you're doing. DL/Bench still rugged.

ChrisM

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Re: Chris' training journal
« Reply #1341 on: November 27, 2017, 11:04:51 pm »
+2
Thanks Andrew!

Squatted today. Went a bit harder in warmups and it felt ok. Has a small sticking point/popping when I was warming up on squats. bar x10, 135 x8, 225 x3, 275 x1, 315 x1, 365 x1. <felt easy af. Knee felt normal and I wasily had 385/390ish. Prolly had 405 in me. Playing it smart and stopped there tho. 275 for 3x8 and the knee had some soreness. 135 FS for a 3x10 then some calf raises and bar weight stepups/lunges. Overall..happy
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ChrisM

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Re: Chris' training journal
« Reply #1342 on: December 02, 2017, 11:45:27 pm »
+3
Roller coaster continues lol! Went to shoot Tues after a back workout. Felt ok going, 70-75%, made a move and planted on it for a reverse layup...sharp pain. No good. Knee has fluid in it below the patella, and aoccasional quick, sharp pains on the back of it but has full ROM still. Felt ok thursday so i deadlifted. Late af at night so no energy but my jumps were bouncier, and no pain just a little swelling. 455 top single and 365 for a 4x8. BW down to 185lbs. Called ortho Friday and theyre going to worm me in next week for a re-eval amd see whats up. I just wanna be healthy again.

Side note: put the Christmas tree up and surprised my princess with her very own 2 ft tall tree for her armoire. She was so excited we had to make ornaments for it and leave a plate of cookies out TONIGHT. lol guess who got cookies! mmmm
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ChrisM

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Re: Chris' training journal
« Reply #1343 on: December 08, 2017, 01:04:02 am »
+3
Weeks update condensed:

Meh. Squatted Monday warmups sucked, warmup squats sucked. Bar x10, 135 x8, 225 x4, 315, 365, 385 <knee popped super fucking loud on the way up. Loud enough a buddy a rack over heard it and thought i was going to get stuck. But ill be damned it felt GOOD. Weird. Like I had a ligament or tendon slighlty out of place and it popped back.  275 3x8 was fine afterwards. Still have a little of what feel like patellar tendinitis but the pain  pain was gone. Cool.

Today: warmups felt much stronger. More explosive on jumps. Deadlifts: 135 x8, 225 x5, 315, 405, 435, 475. Awesome. Went to 405 for reps... should have stopped at 3. Did 5 tho. Back is tight now. 365 for 7 then for 10. Hit some BSS, calves and ham curls.

Current weight at 184.2lbs
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ChrisM

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Re: Chris' training journal
« Reply #1344 on: December 08, 2017, 04:55:29 pm »
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Ok yup, lower back (specifically spinal erectors) is fried. Not broken I believe just seriously fatigued and tight. Had to drop weight in todays bent over rows considerably and that was after dropping a few ibuprofen in my pre workout lol! Managed to get the work done tho without considerable pain just tender and sore. Skipped some of the more intensive core work in attempt to be healed up for Mondays squats. Im thinking ill spemd the rest of 2017 focusing on getting my strength up and doing a lot of unilateral assistance work on my legs then try some ME plyo and dunk work in early Jan.
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seifullaah73

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Re: Chris' training journal
« Reply #1345 on: December 08, 2017, 08:28:47 pm »
+1
Ok yup, lower back (specifically spinal erectors) is fried. Not broken I believe just seriously fatigued and tight. Had to drop weight in todays bent over rows considerably and that was after dropping a few ibuprofen in my pre workout lol! Managed to get the work done tho without considerable pain just tender and sore. Skipped some of the more intensive core work in attempt to be healed up for Mondays squats. Im thinking ill spemd the rest of 2017 focusing on getting my strength up and doing a lot of unilateral assistance work on my legs then try some ME plyo and dunk work in early Jan.

Man that sucks.

Do you think you would be able to manage the mckenzie stretch method for that lower back problem.

Where you lie on your front and you raise your upper body and resting on your forearms on the floor to hold your body there and when you can progress you can progress towards going on your hands and progressively straightening it out.

good luck with it. just my 2 cents.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

ChrisM

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Re: Chris' training journal
« Reply #1346 on: December 09, 2017, 03:38:59 am »
+1
Oh yea I can do that. Nuetral posture isnt bad and hyper extension is meh. The pain comes with any forward lean. That just ignites my erectors currently. Its getting better already tho I believe. Ive stretched and heated it 3x today. Its 337am now and I just got back to the house after having a hell of a good time and im doing one more round of heat/stretches and passing out.

But hey, the girls said now my back looks like it hurts and that im not allowed to wesr a cutoff in the gym for a few days. If my back made it through the last 3 hours... ill be ok 😂😂😂
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ChrisM

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Re: Chris' training journal
« Reply #1347 on: December 09, 2017, 07:22:33 pm »
+2
Was bored today so hit the gym with the guys. Did my leg day warm up and then some light box jump squats and paused hang cleans (3x5 at 135 each) and a handful of box and depth jumps. Still nervous about planting on jumps over 1 step but itll come. Felt good today. Back was much improved (prolly 85% right now). Looking good for Monday so far.
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ChrisM

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Re: Chris' training journal
« Reply #1348 on: December 11, 2017, 10:28:39 pm »
+4
Lets see.... alrighty Sunday: chest day. Really wanted to get 315 on bench. Was so freaking close. Ugh. Dropped to 300 and crushed it. 5lb PR. Really fought the 315 attempt. Like, a TON. <More on that later.  Anyways. 3x8 at 245lbs. 1x15 paused at 135 (paused where i got stuck on 315).

So at this point... I gotta pee. No biggie. Oh wait. Fuck. Yea... theres a little blood there (like 3-4 drops). Thats no good. Im mildly freaking TF out. Drink half a gallon of water just to make myself pee again. No blood. Whew.

Decided itd be smart to skip heavy DB work and all core. Hammered some triceps and light seated shoulder work. Post gym hibachi and sushi and a movie with the gym buddies.

Today: Squat day! Was kind of tentative after yesterdays fun. Warmups were strong. Jumps feeling better for sure.

Back squat: bar x10, 135 x8, 225 x4, 315, 365, hell with it, 405.
Wasnt my best rep IMO. Vid shows im still favoring my "good" leg slightly. Depth wasnt the best either IMO.

315 for 3x5 and 225 1x15 to finish back squat. Front squat 135 2x10 and 185 x10.

Hit some light weight SL stuff (step ups, lunges with a hold, calf raises) and BW core to finish. Ended with 5 box jumps (video attached of last ine for progress purposes)

Box jump
<a href="http://www.youtube.com/watch?v=NyPavHPgBP8" target="_blank">http://www.youtube.com/watch?v=NyPavHPgBP8</a>

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

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Re: Chris' training journal
« Reply #1349 on: December 11, 2017, 10:50:54 pm »
+2
blood in pee is a bit weird but i've had it a few random times too. if it becomes a regular occurrence, then definitely get it checked obviously :/ the scariest thing for me was peeing after drinking a ton of beet juice for the first time, was like holy shit wtf.. oooh, beet juice.

looking strong as usual! but def be careful if you're favoring. Wouldn't max it out often until that's more resolved.