Author Topic: Chris' training journal (Read 495882 times)

ChrisM · « **Reply #15 on:** November 19, 2012, 09:41:27 am »

Lack of updates is due to me destroying my foot at work. Had a pretty heavy pallet roll up on my right foot, was swollen and very sore for a few days but the swelling went down over the weekend. Still bruised but no problem putting weight on it now so I'm going to give it a shot tonight.

LBSS · « **Reply #16 on:** November 19, 2012, 10:08:09 am »

ChrisM · « **Reply #17 on:** November 27, 2012, 01:42:20 am »

Alright, I tried to go last Monday, go tin the gym, warmed up and foot was feeling good. Started on my squats...nope. Had no issues unracking the weight but at the bottom pushing up I felt it. Decided to take Thanksgiving week off and fully heal/recover plus I got to spend some extra time with the fam.

Monday Nov 26, 2012

Bodyweight this morning was 188lbs. Week off+Thanksgiving lol

Zero soreness/fatigue.

Squats:
225x8, 275x8, 275x8, 325 x4 x4, 135x5. I got pinned on the 5th rep at 325, I believe I lost focus. Had to reset.

RDL:
185x8, 205x8x3 The RDLs are coming along. I feel like I'm moving the weight faster, almost time to up the lbs.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
1x6 35lb bell

Box jumps:
x4

Depth jumps:
x4

Pogo jumps:
1x8

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
550lb x8x3

Lateral cone hops:
1x8

3 step approach work, emphasis on keeping my speed in the plant. Did ok but I'm definitely still slower than before in my plant, body still feels like its holding itself back some.

Also did my typical core/upper body sets.

Overall great workout, felt awesome to get back in the gym.

ChrisM · « **Reply #18 on:** December 01, 2012, 02:27:32 am »

Friday Nov 30, 2012

Bodyweight @ 186lbs.

Got in the gym very late so I was a little tired to start out but pushed through it pretty well IMO.

Squats:
225x8, 275x8, 275x8, 325 x8, 135x6. the 325x8 is a new 8 rep PR, very happy with that!

RDL:
185x8, 205x8x2, 225x8 Moved the last set too 225. Still had good bar speed but my grip on the last two reps was horrible. Got to fix that.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
1x6 35lb bell

Box jumps:
x4

Depth jumps:
x4

Pogo jumps:
8x2

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
500x8x2, 550x8

Lateral cone hops:
1x8

Tossed in some SVJs along with my normal core work. SVJ's felt good for having just lifted. Pretty good session but I got to eat now lol! wayyyy hungry.

Uconncat81 · « **Reply #19 on:** December 01, 2012, 10:36:36 am »

Hey Chris m, sounds like u been doin a lot of good work lately, I'm new 2 da site & 6 yrs older than u, I play league ball all the time & recently began strength training for my vert. My svj is 28" & my rvj is 34". I'm 6'0 wit a standing reach of 7'10". I'm really close to dunking & I'm not giving up. My reactive strength is really good so I'm focusing on strength right now, my squat max is only about 255 or so I weigh the same as u, weighed 183 this morning. I feel if my strength comes up then.my vert will 2. Can u dunk? I'm 31, have a 7'10" reach & a rvj of 34" but I can't quite dunk yet. I would appreciate any advice from anybody on helping me out. I will dunk soon, I'm busting my ass, I got a league that starts n 2 weeks! Thanks for time. "Don't give up, don't ever give up"

ChrisM · « **Reply #20 on:** December 01, 2012, 12:32:46 pm »

Thanks man! Got to put in the quality work to see results!

From what I've seen/experienced your starting SVJ/RVJ is pretty good. You sound like me alot honestly, never lifted before, good reactive qualities but lacking in strength. I started around a 225x5 squat in April and just reached the 325x8 mark last night. I've noticed on here lots of the beginners have great gains in strength and vert for the first couple months then they plateau for a while, then gain again. The key is not getting discouraged and sticking to your training IMO. The only 'con' I've noticed while getting strong is my efficiency/quickness in the plant has gone down dramatically. Mostly from focusing on strength and not playing very often, I'm hoping I'll see good gains when I begin working on my quickness again.

You should be VERY close to dunking. I've always been relatively bouncy, I could dunk in high school with zero training (just playing everyday). It was usually weak one handers but occasionally I would bang a two hander off a lob or oop. Even tho I jump a bit higher now, my dunking is worse. I have a few theories on this: 1) I'm trying to murder ever dunk. so most of the time I overpower the ball and lose it since I cant palm a ball. 2) I don't try or practice dunking very much. In high school me and the guys would always lower my goal to 9' or so and just have dunk offs. I feel like that made a huge difference because it taught my body (arm/hand) exactly what was needed so even on a subpar jump my technique would get the job done. Currently I feel lost with the ball occasionally while attempting a dunk. Once I get that sorted out I'm sure I'll be more consistent.

Keep lifting and it'll come, I'd venture to say the league games may help you with all the jumping involved!

Uconncat81 · « **Reply #21 on:** December 01, 2012, 03:41:52 pm »

Thanks for the advice.....I can't palm a ball either, I think that's some of my problem dunking, I get up high enough but can't get the ball to go down, it rims out. My squats are at about 255x3 right now but my strength is coming up, I feel it! I still been hitting plyo's b4 I lift, I just have cut them down a lot to get strength up. My training consists of squats, deads, cleans, calf raises, bb lunges & step ups, pistol squats & jump squats. I have been doing something right because I have gained about 5 inches n 4 months. I will be dunking easy soon! I'm putting in the hard work so I hope it pays off! I'm 31 yrs young & feel I'm closer than I've ever been to dunking consistently. I'm @ 34" rite now & I'm measuring again in 2 weeks, ill keep u posted, thanks for the advice, stay in touch. Peace

ChrisM · « **Reply #22 on:** December 04, 2012, 12:54:40 am »

Keep at it man! Sounds like you're putting in quality work to make those gains!

Monday Dec 3, 2012

Bodyweight at 187lbs this morning. Some soreness throughout the day in my right quad but it went away during my warmup. Energy was pretty good, low fatigue.

Squats:
225x8, 275x8, 275x8, 325 x8, 135x6.

RDL:
205x8x2, 225x8x2 the 225 reps definitely hit my p-chain much better. Still working on form but it's coming along.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
6x2 35lb bell

Box jumps:
x2

Depth jumps:
x4

Pogo jumps:
20x1

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
500x8x2, 570x8

reverse Hypers:
12x1

Focused on my core a little more tonight, typical upperbody circuit. Did a few SVJs and 3 step DLRVJs to finish off the workout and it felt really good, I think I'll add them to every workout. One more workout on this cycle and then I'm going to try a peaking cycle and see where I'm at around New Years.

ChrisM · « **Reply #23 on:** December 06, 2012, 12:53:24 am »

Went and shot some hoops today for an hour or so. Played ok, still very rusty but it started coming back slowly. i jumped a few times before the games and for about 20 mins afterward and I have to say the games REALLY helped my speed in the plant. Before the games I felt my body still slowing down a lot coming into the plant, it felt unnatural. After the games I felt more natural in my jumps and carried more speed, which resulted in much better jumps. By my rough estimate most RDLVJs were around 42" with a few being a bit higher, i really need to get a cam so i can see the differences in my jumps. I'm hoping working on some pylos and playing league games will translate into some decent gains later as my movement efficiency comes back.

BTW, no dunks in the games.

ChrisM · « **Reply #24 on:** December 08, 2012, 05:26:57 pm »

Sat Dec 8, 2012

Bodyweight at 186lbs this morning. Didn't get to lift last night due to some unforeseen circumstances so I lifted this morning. Zero fatigue or soreness. Mental state was a little slow but picked up as I went along. (I'm NOT a morning person lol)

Squats:
225x8, 275x8, 275x8, 325 x4 x4, 135x6. Lost focus on rep 5 and that was the end of that, pinned. Had to reset.

RDL:
205x8x2, 225x8x2 the 225 I feel like my form is getting very close to were I'm comfortable. Bar speed is good, just need to get a better grip on the bar.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
6x2 35lb bell

Box jumps:
x2

Depth jumps:
x4

Pogo jumps:
10x1

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
500x8x2, 550x8

reverse Hypers:
12x1

Shot around for about 15 mins afterward on the outside court.

ChrisM · « **Reply #25 on:** December 11, 2012, 01:48:35 am »

Mon Dec 10, 2012

BW at 186lbs this morning, 188 pre workout. No soreness. Took a nap after work today and was a little groggy tired but snapped out of it pretty good on my warm up squats.

Decided it was time to work on peaking my strength for a few weeks and getting some quickness back so more pylos than usual/less volume on the lifts right now.

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 375x1. Huge

I may have had an extra 5-10lbs in me but my back was a little weak on the 375 so I'll wait.

RDLs:
205x5, 225x3, 245x1, 265x1.

If only because I've never 1RM'ed on them lol! Definitely think I can get more I'm not 100% trusting that my form stays good over that though.

Box jumps:
10x4

Split squat jumps:
10x4

Jump squats:
10x4 Used light weights on the first 3 sets, BW on last set. Focus on quick transition/GCT

kettlebell swing:
6x2 w/ 35lb bell

Depth jumps:
x6

Pogos:
x10

Ham curls:
120lbs x6

Calf raises (500lbs):
10x2

The hamstring and calf work is mostly assistance/maintenance work right now. Also did some approach work for the RDLVJs and my upper/core circuits. I think I'll focus more on my back and core on 'off' days as I feel thats whats holding my squat back a little. Overall I'm pretty psyched about tonights workout!

ChrisM · « **Reply #26 on:** December 15, 2012, 01:55:44 am »

Played 2.5 hours of full court ball Wednesday night, ankles were sore Thursday so I skipped mu usual off day sprints/jumps. Body weight staying between 186-188lbs in the mornings, around 188-190 at night.

ChrisM · « **Reply #27 on:** December 15, 2012, 02:05:58 am »

Friday Dec 14, 2012

BW: 187lbs this morning, 186 pre workout. No fatigue. Ankles were a little sore this morning but it went away throughout the day.

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1, 405x1, 135x5. 385 was a good squat, just below parallel.

The 405 was between a box squat and a quarter squat so it doesn't technically count. It felt ok unracking it, but a lil way down I could tell my core wasn't going to be able to hold it so I went back up. Legs felt like they could do it but back/core stability was definitely lacking. Got to fix that.

RDLs:
205x5, 225x3, 245x1, 265x1, 285x1, 305x1.

Felt like I can go a little heavier, but I may have to switch to a over/under grip. We'll see.

Box jumps:
10x4

Split squat jumps:
10x3

Jump squats:
10x4 light weight on the first 3 sets, BW on last set again.

kettlebell swing:
6x2 w/ 35lb bell

Depth jumps:
x6

Pogos:
10x2

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

Added some weighted planks (1 min holds) to my core work and did some 3 step RDLVJs at the end. 3 step jumps were all around 38-40" which I thought was pretty damn good for how sore I already was. Stretch and ice tonight for sure!

Raptor · « **Reply #28 on:** December 15, 2012, 06:11:33 am »

Wow, such a big squat yet such a low RDL number... and how you're doing only 6x2 KB swings? I usually do sets of 20 or so with a 53 lbs KB.

ChrisM · « **Reply #29 on:** December 15, 2012, 11:30:49 am »

Yea, I know I have a LOT left in my RDL. The difference is I've been squatting for 9 months now and deadlifting for 4 weeks so I'm still concerned with form on the RDL as I'm still not 100% comfortable with it. My grip was slipping pretty bad on the 305 lift so Monday I'm going to a switch grip and see if that helps. The KB's I do as more of an assistance thing. I do them right before my SVJs/RVJs to make sure my hips are firing right. Once my RDL/squat sort of plateau I'm planning on using the KB swings a lot more to try and bust through it but I don't want to do to much right now and wear myself out lol!

If the switch grip doesn't work out any one know some good exercises for grip?

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Author Topic: Chris' training journal (Read 495882 times)

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