Author Topic: Chris' training journal  (Read 79303 times)

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LBSS

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Re: Chris' training journal
« Reply #1365 on: February 16, 2018, 06:17:01 am »
+3
i think when i'm done with my running phase it'd be fun to go for chrism-lite. gain 15-16 pounds, get strong, lean out, jump around.
Muscles are nonsensical they have nothing to do with this bullshit.

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ChrisM

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Re: Chris' training journal
« Reply #1366 on: February 19, 2018, 12:18:15 pm »
+3
🙂 Do ittt!


As for my...training... (Can't really call it training right now lol) I'm supposed to be on a m-f schedule but man doing nothing Saturday was horrible. So I went to the gym to put a friend through a new shoulder workout and decided I'd mess around with some light back work rows and lat pulls along with some face pulls to hammer rear delts. Felt much better and at the end I decided I'd rep some light bench. 135 for 20 first set andy buddy says go for broke on the second set lol! Made it to 37. Not bad for no real warmup. And now I have a benchmark <get it lol
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adarqui

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Re: Chris' training journal
« Reply #1367 on: February 19, 2018, 08:49:13 pm »
0
i think when i'm done with my running phase it'd be fun to go for chrism-lite. gain 15-16 pounds, get strong, lean out, jump around.

gain 15-16 lb and still run :D

I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.





He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.

Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.

Sorry, quick hijack. :trollface: :ninja:

 :ibsquatting: :ibsquatting: :ibsquatting: :ibrunning:

ChrisM

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Re: Chris' training journal
« Reply #1368 on: March 07, 2018, 12:50:22 pm »
+4
Ok so, general update time! Bench is now a solid 4x12 at 225. Rows are 4x15 at 185. Strict Ohp today was 135 x12, x12, x11, x10. meh. BW is 188-190 now. I've decided to continue on volume until I'm cleared to lift on legs THEN swap to 5x5 on upper body lifts and do volume on legs to get some GPP back on them. Additionally I won't be worn down by a ton of volume every day. After 6-8 weeks I'll swap and go 5x5 on squats and deadlifts and back to volume on upper body until my squat and deadlift are back to comparable BW ratios as before. Then hit some plyos hard for about 2 weeks and see where I'm at.

Rough plan at least.

Oh side note, tried a submax 1 step jump on Monday, touched 10'7 so still have some bounce. Knee was a little sore but not painful. Didn't push it tho.
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ChrisM

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Re: Chris' training journal
« Reply #1369 on: March 09, 2018, 07:44:14 pm »
+2
So today was chest day and, in the spirit of the combine, a few of the guys decided to see what we can rep 225 for!

So... Warmup: bar x12, 135 x8, 185 x5, 225 x1, 275 x1..... And 225....


X19. Didn't move off my chest at all on the 20th so my buddy stepped around and took it off me (lol at the watching spot). I was shooting for 16-17 reps so I'm definitely pleased. Even managed 3x10 at 225 after. Then hit circuits for incline, triceps, pec fly's and core. Ended with shrugs for fun. BW was 189.6lbs. Cool stuff.
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ChrisM

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Re: Chris' training journal
« Reply #1370 on: March 13, 2018, 03:10:28 pm »
+2
Back day! Weighed 189.4lbs. Barbell rows 4x12 @ 205lbs. Nice. Lat pulldown, some curls, rows and face pulls for curcuits and hammered out some good mornings as a finisher. Good day.
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ChrisM

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Re: Chris' training journal
« Reply #1371 on: March 19, 2018, 08:19:28 pm »
+2
Shoulders Wednesday was ok, 135lb OHP x12, x12, x11, x11. Skipped Thurs because of work. Friday chest hit bench, 245 x12, x11, x10, x10. So I'll work on those for a few more weeks I'm sure.
Sat I tried some light running around the house. Back got tight but knee seems ok with a light jog.

Got bored Sunday and decided to hit ome heavier random junk. Bench/DB row super sets. 275 bench x3/120DB row x7 for 2 sets then got 275 x5/120 x10 the 3rd set. Haered some core since I can't do any large compound lifts yet 😔 then did some light ham curl and leg extension work today.
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ChrisM

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Re: Chris' training journal
« Reply #1372 on: March 20, 2018, 08:48:48 pm »
0
Successful back day. BB rows at 205 for 4x12 was easier than expected. May move to 225 next week. Lat pull, curls, face pull, low cable row, back extensions and core circuits after. Seated good morning finisher then ran through some dynamic leg warmups and tried a few box jumps. Felt ok. Can not WAIT to start lifting legs again! 😭 I can telly power/strength is down by my SVJ but the few plyos I've tried (depth jumps and a few ankle hope) feel good. Need to at least bike or jog some starting next week.
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Re: Chris' training journal
« Reply #1373 on: March 22, 2018, 10:42:31 pm »
0
Okie. Wed I smashed shoulders and tris. Went in around 9am and did an OHP and DB lat raise superset. 135 4x12 (fuck yea lol) and 4x15 lat raises with 15s (super slow concentration reps).

Went to work.

Came back after dinner/date/packing and finished incline bench, triceps, hi pulls and a ton of core. 190.6 lbs BW.

Flew to West Palm Beach this am and my only workout was walking on the beach lol! Did find a local gym to do chest tomorrow at then Sat I'm in Bradenton Beach area then Orlando Sunday and back home late that night. Nice little getaway to see some family and old friends!

Going to try to eat semi healthy but ugh... I hate eating out on vacation
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ChrisM

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Re: Chris' training journal
« Reply #1374 on: April 21, 2018, 08:45:22 pm »
+1
Just sqautted for the 2nd time. Feeling better slowly. Staying at 225 for paused reps and a 315 paused top single. Still very light on accessory work. Feeling much more explosive tho. Deadlifts on Monday were great. Same rep scheme as squats for now. Just a lot of lighter volume to try and build up some endurance and base strength. Couple of SVJs pre lift today we're almost to pre injury numbers which is mind boggling considering the light weight I'm moving + the 10lb BW increase + the long layoff.
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ChrisM

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Re: Chris' training journal
« Reply #1375 on: April 23, 2018, 03:30:12 am »
+2
Late night chest "day" lol! First week of upper body 5x5. Did 225 for barbell rows and 145 for ohp earlier in the week. Rows were a little easy and ohp was spot on for starting... I think. Starting bench at 255. Goal is to add 30lbs to each 5x5 over 8 weeks. I feel like my rows will add more, bench around that and ohp will probably only add maybe 15-20lbs but I'm optimistic. Tomorrow is deadlifts so excited for that of course. BW was a 192 tonight but I've ate like crap this weekend so must tighten up some this week.
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ChrisM

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Re: Chris' training journal
« Reply #1376 on: May 17, 2018, 10:48:59 am »
+5
Ok. Long overdue update but some big/good news and it seems everytime I share good news...I get hurt 😂 but here goes.

General update: BW is hovering around 192lbs. Best guess at BF% is 8-9. Meniscus seems healed although very rarely on certain pivot it feels unstable. I do still have a loose piece of cartilage between my femur and patella that needs removed via a scope but as of now it's not causing much swelling or pain, especially after thorough warming up. So training; I've moved to a 5x5 upper body with about 4 weeks left. Current lifts at this rep range: bench 255, ohp 155, row 255. Did PR OHP 1RM at 195lbs yesterday VERY strict. Accessory work for upper days is 3x7 circuits one week and 3x12 the next. Lower body, I've swapped squat and deadlift days (Monday dead now, Thur squat) to allow an extra day of recovery post squats as they bother my knee occasionally. Have kept a paused 315 squat for top single and 225 x10-12. 315 is explosive. Plan to try 365 today and 275 for reps. Current plan is i rep until my knee feels ehh or I hit my 12. Deadlifts have been good. 365 top single for 2 weeks now feels effortless. 275 4x12 is fun grip wise but managed. No straps or belt yet on any lift. Really emphasizing core stability and grip. Have re introduced see plyos the last 3 weeks. Depth jumps, line hops, some SL box jumps and "half" pistols depending on knee feel. Have rededicated myself to stretching in hopes to stage off further injury.

Now, the good stuff....

I decided to play in the pro am this summer. (Provided everyone pays up 😑). So I have played a few times in the last 2 weeks. Day one (2 Wednesdays ago) felt awful...so foreign jumper and handle wise. Couple light jumps and weak one hand dunks. Timing was horrible so no lobs/oops but still a pleasant surprise. The next afternoon, handle and jumper 100x better and managed a few lob dunks. Cut both sessions short even tho I felt good (trying to be smart). Real test was Saturday. Played a 5v5 tourney. Missed game 1. Played all 40 in game 2 and 3 and played 37 mins in game 4. Thorough warmup and cooldown each game and no knee issues. Played ok. Not well by my standard but to be expected. Spot up shooting was good. Off the dribble I can tell I'm much stronger so I'll need some adjustments there, everything was long. Moves and handle were robotic feeling instead of instinctual and reactive but not sloppy. Overall. I'll take it. Did manage to block a dunk attempt and have some nice behind the back bounce passes on the break (sometimes I forget and I'm flashy for no damn reason lol).

Played again last night. Warmed up. Lazy game of 21. Light 3v3 game. Went to go stretch and one of the guys who was playing starts dunking (he's 6'8", just normal life stuff tho) so I said WTH. Bounce isn't back yet but I'd say it's hovering around 42" easily. Two hander off the dribble. Couple light lobs. Timing is off so I just missed a reverse off glass and a off dribble windmill. Definitely had the height but poor timing/execution for sure. Went for 1 ME jump and was shocked. FELT like 44-45" but the landing was EASY. The littlest one and the wife were with me watching as we'd just doesn't shoulders at the gym before hand so I asked her to video (stupid me should have been the entire time!). Well, the first jump on video  wasn't AS nice as the one I managed previously and it got video bombed 😒🙄😂 but it was ok. Legs were gone after but I tried one more and it was definitely not as high. She's sending me the vids so I'll post them in a few!

So, takeaways: trying to work my way back carefully both playing and weight room. Completely shocked I maintained this much vert considering the lack of jumps/leg work and then 10lb mass gain. Also amazed my body is absorbing the landings so easily considering the two above factors as well. You can see on the video it looks effortless (landing wise) so that bodes well for improvements soon!

Very excited!
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ChrisM

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Re: Chris' training journal
« Reply #1377 on: May 17, 2018, 10:51:55 am »
0
Sorry that was really long thanks for reading guys!
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ChrisM

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Re: Chris' training journal
« Reply #1378 on: May 18, 2018, 09:47:45 am »
+2
The two said jumps complete with a princess style video bombed 😂

<a href="http://www.youtube.com/watch?v=XXbyfV1zBHg" target="_blank">http://www.youtube.com/watch?v=XXbyfV1zBHg</a>
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adarqui

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Re: Chris' training journal
« Reply #1379 on: May 18, 2018, 01:29:57 pm »
0
Ok. Long overdue update but some big/good news and it seems everytime I share good news...I get hurt 😂 but here goes.

General update: BW is hovering around 192lbs. Best guess at BF% is 8-9. Meniscus seems healed although very rarely on certain pivot it feels unstable. I do still have a loose piece of cartilage between my femur and patella that needs removed via a scope but as of now it's not causing much swelling or pain, especially after thorough warming up. So training; I've moved to a 5x5 upper body with about 4 weeks left. Current lifts at this rep range: bench 255, ohp 155, row 255. Did PR OHP 1RM at 195lbs yesterday VERY strict. Accessory work for upper days is 3x7 circuits one week and 3x12 the next. Lower body, I've swapped squat and deadlift days (Monday dead now, Thur squat) to allow an extra day of recovery post squats as they bother my knee occasionally. Have kept a paused 315 squat for top single and 225 x10-12. 315 is explosive. Plan to try 365 today and 275 for reps. Current plan is i rep until my knee feels ehh or I hit my 12. Deadlifts have been good. 365 top single for 2 weeks now feels effortless. 275 4x12 is fun grip wise but managed. No straps or belt yet on any lift. Really emphasizing core stability and grip. Have re introduced see plyos the last 3 weeks. Depth jumps, line hops, some SL box jumps and "half" pistols depending on knee feel. Have rededicated myself to stretching in hopes to stage off further injury.

Now, the good stuff....

I decided to play in the pro am this summer. (Provided everyone pays up 😑). So I have played a few times in the last 2 weeks. Day one (2 Wednesdays ago) felt awful...so foreign jumper and handle wise. Couple light jumps and weak one hand dunks. Timing was horrible so no lobs/oops but still a pleasant surprise. The next afternoon, handle and jumper 100x better and managed a few lob dunks. Cut both sessions short even tho I felt good (trying to be smart). Real test was Saturday. Played a 5v5 tourney. Missed game 1. Played all 40 in game 2 and 3 and played 37 mins in game 4. Thorough warmup and cooldown each game and no knee issues. Played ok. Not well by my standard but to be expected. Spot up shooting was good. Off the dribble I can tell I'm much stronger so I'll need some adjustments there, everything was long. Moves and handle were robotic feeling instead of instinctual and reactive but not sloppy. Overall. I'll take it. Did manage to block a dunk attempt and have some nice behind the back bounce passes on the break (sometimes I forget and I'm flashy for no damn reason lol).

Played again last night. Warmed up. Lazy game of 21. Light 3v3 game. Went to go stretch and one of the guys who was playing starts dunking (he's 6'8", just normal life stuff tho) so I said WTH. Bounce isn't back yet but I'd say it's hovering around 42" easily. Two hander off the dribble. Couple light lobs. Timing is off so I just missed a reverse off glass and a off dribble windmill. Definitely had the height but poor timing/execution for sure. Went for 1 ME jump and was shocked. FELT like 44-45" but the landing was EASY. The littlest one and the wife were with me watching as we'd just doesn't shoulders at the gym before hand so I asked her to video (stupid me should have been the entire time!). Well, the first jump on video  wasn't AS nice as the one I managed previously and it got video bombed 😒🙄😂 but it was ok. Legs were gone after but I tried one more and it was definitely not as high. She's sending me the vids so I'll post them in a few!

So, takeaways: trying to work my way back carefully both playing and weight room. Completely shocked I maintained this much vert considering the lack of jumps/leg work and then 10lb mass gain. Also amazed my body is absorbing the landings so easily considering the two above factors as well. You can see on the video it looks effortless (landing wise) so that bodes well for improvements soon!

Very excited!

Yea you seem to always come back so strong from layoffs/injury. The trick is how to avoid future injury. Hard/impossible if doing a contact sport, but probably can help yourself alot by making sure to take planned time off, avoid getting "too greedy" with training, just a more relaxed approach. If you get this beast after layoffs, maybe back off a bit more in training & try to extend out the consistency for longer periods and also hope not to get any injuries in sport - which isn't really up to us.

Good move on swapping the squat/DL days, the less pain the better.

great stuff!

The two said jumps complete with a princess style video bombed 😂

<a href="http://www.youtube.com/watch?v=XXbyfV1zBHg" target="_blank">http://www.youtube.com/watch?v=XXbyfV1zBHg</a>

getting up. and: she could have ruined PR jump footage, unacceptable! lmfao.