Author Topic: Chris' training journal  (Read 292399 times)

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ChrisM

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Re: Chris' training journal
« Reply #1410 on: December 01, 2018, 02:35:10 pm »
+1
True Adarq. I haven't "maxxed" a lift in a long time. Gone heavy yes but at no point lately have I got under a squat I wasn't sure I could do or setup a deadlift I knew I couldn't pull. On a daily level I've been operating in the 90-95% range for my "top singles".
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ChrisM

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Re: Chris' training journal
« Reply #1411 on: December 02, 2018, 02:28:43 pm »
+2
Define proper training? If you mean for maximum explosiveness and speed? None. But they CAN'T because a full NBA game is a completely different animal in terms of cardiovascular endurance even with the media timeouts and such. Not to mention playing 4-5x per week leaves no room for recovering from intense or heavy workouts. I DO believe some train hard in the off-season in regards to working on becoming more explosive but in season that's virtually impossible IMO.

To further expound that's why you don't see a lot of NBA guys dunking like pro dunkers, even tho (IMO) guys like LaVine, DSJ, DJJ, etc all.have MORE athletic potential than alot of circuit guys.

So yes and no. I think way to many don't do enough strength work, even in season but there are some that busy their asses off-season to gain another level of athleticism and then try and hold on as much as they can in season. I can't remember who penned it but there was a cited article a few years ago where the average NBA player loses something like 12lbs over the course of the season. That would make it difficult to retain anything IMO.

Now, guys that don't play as much... Or outlying freak athletes...orrrrr those ones using steroids properly to help recovery... That is a different story.

So cliffs: for maximum vertical/speed? None. For the best compromise between that and playing the game for 40mins? Yes some.
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ChrisM

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Re: Chris' training journal
« Reply #1412 on: December 03, 2018, 06:00:43 pm »
+3
Leg day again Sunday night. Came in heavy (thank you bday parties 😂) at 191.2 lbs but was springy in warmups. Played around with jumping over some boxes. Cleared 52" on my RL plant. 48" on my LR plant and off my L leg. Only got to 44" off my R leg. Not bad. Was fun jumping over something vs jumping onto a box.

Same 3x12 lunge/SL RDL complex and accessory work but I added some weight to the lunges and RDLs. I definitely feel much more recovered after these workouts. Not sure if that's the prevailing reason for the bounciness or all the unilateral work is adding up.
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ChrisM

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Re: Chris' training journal
« Reply #1413 on: January 07, 2019, 01:20:21 pm »
+4
After a month of no squatting or deadlifting....my knee feels AMAZING. I was debating adding a single squat/dead low volume day to workouts but then I jumped 44" RVJ in warmups last night on a sub par runup. That's without any strenuous/dedicated explosive work. I was shocked. BW was at 190.2lbs without shoes as well. So now... IDK what to do lol
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ChrisM

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Re: Chris' training journal
« Reply #1414 on: January 13, 2019, 01:44:10 pm »
+1
Sick. Yay. Felt weird post game Wednesday (we won big). Woke up Thursday. Death. Lol! Slowly feeling better. May be able to lift/jump again tomorrow.
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adarqui

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Re: Chris' training journal
« Reply #1415 on: January 13, 2019, 02:21:01 pm »
+2
After a month of no squatting or deadlifting....my knee feels AMAZING. I was debating adding a single squat/dead low volume day to workouts but then I jumped 44" RVJ in warmups last night on a sub par runup. That's without any strenuous/dedicated explosive work. I was shocked. BW was at 190.2lbs without shoes as well. So now... IDK what to do lol

no idea either, but that's absolutely awesome. lol.

as for squatting/deadlifting etc, if it ends up exacerbating knee tweaks, stay away from it as much as possible, or go alot lighter (higher rep) & see if that helps.

ChrisM

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Re: Chris' training journal
« Reply #1416 on: February 14, 2019, 07:00:20 pm »
+2
Still here. Still lifting. The last two weeks I've cut back on volume for upper lifts and switched to a routine of one heavier leg day (still working my way up slowly) and one explosive more volume oriented day for legs. Doing the second for upper body in an attempt to keep the body "shocked".

So, say Thursday I'll lift "heavy" legs. Tonight it's deadlifts, then accessories. So Sunday I'll hit some explosive stuff and add volume on lunges/etc. Next Thursday I'll squat. So far I feel very refreshed. Curious to see where the "gains" (re-gains? Lol) will stagnate. BW seems to be around 188 consistently. I've started adding some cardio work on upper body days and that's showing some body composition "fixes" where I havent ate clean as I should be lately.

Overall I feel pretty good. I'm in the gym only 4 days a week so more hoops. Timing is off on dunks but the spring is slowly returning. Last night I was easily able to hit one handers and light two handers in layup lines with my shoes untied! I was quite pleased.

Oh and I've added a more strenuous/challenging box and depth jump regimen to warmups, so thatay account for something as well since pushing myself again on them.
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ChrisM

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Re: Chris' training journal
« Reply #1417 on: February 14, 2019, 07:02:13 pm »
+1
Oh also took a few short vids last week of said box jumps and such. I'll upload after work/lifts tonight!

Keep at it guys!
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ChrisM

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Re: Chris' training journal
« Reply #1418 on: February 15, 2019, 01:48:26 am »
+2
Oh and lost in the 5v5 tournament last night. Sucks. But that team has won the last 4 years so... Meh.

Got picked up for a 3v3 league that started Tuesday (I got the call last night). Showed up today post work with half the first half gone (got off late) no warmups, no stretch, eek. Went OFF. 27 in the remaining 10:03 of the half. 40 in the second. Fuck me I played like old me. Actually had a jumper going. Badass. No to go deadlift ...
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ChrisM

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Re: Chris' training journal
« Reply #1419 on: February 16, 2019, 08:21:25 pm »
+4
<a href="http://www.youtube.com/watch?v=vohBngibAec" target="_blank">http://www.youtube.com/watch?v=vohBngibAec</a>

A few box/depth jumps from warmups last week (few separate days).


Played at UT last night. Shins we're sore from playing Wed, Thurs, then lifting Thurs night but I played well. Had a handful of decent in game jumps including one where I went after a missed 3 (I back ironed it) and was looking at the rim. I landed quite in shock as was most everyone else there lol! Even the two guys I play with regularly said I was up there. Definitely my highest jump in a while.

Was supposed to lift shoulders/core this AM but woke up with sore hams/lower back/shins. Decided extra rest was necessary and slept another 3 hours before work. I feel much better now. Will hit shoulders tonight after work.
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ChrisM

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Re: Chris' training journal
« Reply #1420 on: February 18, 2019, 04:09:49 pm »
+3
Last night, leg day, BW at 191. Shit.

Made it through warmups and my 3x15 lunge/SL RDL stuff then had some stuff come up so no accessory work or core. Probably will help with recovery. Will hammer core and some cardio tonight after back work.

Did snag a vid of some more warmup work. GCT is a little long but getting better.

<a href="http://www.youtube.com/watch?v=3T09qcm2Z1o" target="_blank">http://www.youtube.com/watch?v=3T09qcm2Z1o</a>
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adarqui

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Re: Chris' training journal
« Reply #1421 on: February 18, 2019, 06:04:25 pm »
+2
<a href="http://www.youtube.com/watch?v=vohBngibAec" target="_blank">http://www.youtube.com/watch?v=vohBngibAec</a>

A few box/depth jumps from warmups last week (few separate days).

floating.

Quote
Played at UT last night. Shins we're sore from playing Wed, Thurs, then lifting Thurs night but I played well. Had a handful of decent in game jumps including one where I went after a missed 3 (I back ironed it) and was looking at the rim. I landed quite in shock as was most everyone else there lol! Even the two guys I play with regularly said I was up there. Definitely my highest jump in a while.

daaaaaaamn.

Quote
Was supposed to lift shoulders/core this AM but woke up with sore hams/lower back/shins. Decided extra rest was necessary and slept another 3 hours before work. I feel much better now. Will hit shoulders tonight after work.

ChrisM

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Re: Chris' training journal
« Reply #1422 on: February 28, 2019, 03:11:20 am »
+3
Thanks Andrew! I'm trying. Still haven't put it together with some real SPEED into the plant yet tho. Especially off the dribble. Frustrating but I'm trying to be patient. I think the extra weight is more impactful than I first thought.

Trying to find a halfway decent compromise for upper body days to keep some strength but drop a few lbs in mass/size. Struggle is real because I like the way I look in the mirror...but not on the scale lol!

Got picked up to play in a more competitive Knoxville league that just started (vs the more local one im in) so that will be my Tuesday's (still gonna play the local on off Tuesdays and Thursday s). We won our first game 116-56. Pretty sure that's one of the less talented squads in the league tho. The teams playing after us had some overseas guys including a 6'8 cat that just got in from Spain. Pretty excited for that oh and the floor is INSANE. So much bounce. I was tossing in light two handers in warmups with no where near max effort. Quite shocking compared to the local rec I usually shoot around at that has a DEAD floor.

And thats my updates lol! Taking all leg workouts as they come on a energy/feel level and adjusting accordingly.
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ChrisM

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Re: Chris' training journal
« Reply #1423 on: February 28, 2019, 01:14:15 pm »
+5
SVJ check from last night. Top of the plates is 39". Phone is on the bench so angle is low. Probably 34-35 actual.

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seifullaah73

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Re: Chris' training journal
« Reply #1424 on: March 17, 2019, 12:11:13 pm »
0
Great job on the SVJ. Your box jumps look crazy floating.

When you do single leg box jumps, do you have a leg which you are comfortable jumping off and feels natural as compared to another leg which feels unnatural and just less comfortable or are you comfortable jumping off either foot.

For me my left leg, I am not as confident and feels less natural compared to my right foot, which I am comfortable and confident and with sprinting I have my left leg in front.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/