Author Topic: Chris' training journal  (Read 292587 times)

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ChrisM

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Re: Chris' training journal
« Reply #330 on: October 02, 2013, 03:42:42 pm »
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No. I have straps but I don't like using them. I can definitely lift more with them but when I don't use them my grip strength gets better which directly helps my ball control on court. Kind of a catch 22 but I'll always pick being better on court over being stronger in the weight room.
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gukl

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Re: Chris' training journal
« Reply #331 on: October 02, 2013, 04:53:39 pm »
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I hate straps too, haven't yet had the need for them though using lots of chalk. Is there any reason you don't use chalk? Your grip strength still develops, but you can go heavier without being disrupted by sweaty hands/slippy bar!

ChrisM

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Re: Chris' training journal
« Reply #332 on: October 02, 2013, 06:09:32 pm »
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My gym doesn't allow. May start doing deadlift days at the apartment complex gym. Its small, they probably wont even notice lol
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gukl

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Re: Chris' training journal
« Reply #333 on: October 03, 2013, 03:55:00 am »
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Oh man, that sucks. Not even liquid chalk?!

ChrisM

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Re: Chris' training journal
« Reply #334 on: October 03, 2013, 01:17:38 pm »
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Liquid chalk? I have not heard of that, I'm going to check the rules again next time I go down there.
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gukl

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Re: Chris' training journal
« Reply #335 on: October 03, 2013, 02:41:22 pm »
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Everyone uses it over here in the uk, its pretty cool..doesn't make anywhere near as much mess and just as effective. Should be able to get some online if it is allowed!

ChrisM

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Re: Chris' training journal
« Reply #336 on: October 03, 2013, 10:20:33 pm »
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Cool, I'll check it out!

Went and did some drills/conditioning work before playing. Low back is major sore from Tuesdays workout, quads and glutes are feeling better. Figured I wouldn't be very bouncy tonight but had more than I thought. I'll toss up a vid of a dunk in a minute from after the games.  :)
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ChrisM

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Re: Chris' training journal
« Reply #337 on: October 03, 2013, 10:58:58 pm »
+2
Wasn't getting as high as last week but not bad.

<a href="http://www.youtube.com/watch?v=z0PyG-RKQHA" target="_blank">http://www.youtube.com/watch?v=z0PyG-RKQHA</a>
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ChrisM

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Re: Chris' training journal
« Reply #338 on: October 06, 2013, 02:30:36 pm »
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Friday Oct 4 2013

BW at 173-176lbs.
Energy was ok, been slacking on my sleep 'resolution' lately.
Soreness seems to be gone, good!

Warmups+jumps

Squat:
(Warmup) 225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 335x5 x5, 335x5 x5 225x3(speed). 335 is a struggle for all sets, few more sessions before adding weight.

Paused calf raises on leg press:
640lbs x8, x8, x8 w/ 450lb x15 supersetted. Last reps are killer lol!

Hypers:
25lbs x10, x10, x10. With added weight I feel it more in the hams. Cool.

Lunges:
50lbs x?? Lol didn't keep track, just some unilateral assistance work. :)

Back/bicep/shoulders and heavy core/ab work. 30 mins of shooting as a cool down. Good workout.

Skipped Sat session due to some unforseen circumstances. Going to try and get a few light reps in tonight to keep form. We'll see.
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ChrisM

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Re: Chris' training journal
« Reply #339 on: October 08, 2013, 10:44:57 am »
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Monday Oct 7 2013

BW @ 172-175lbs. (Lower abs look like crap tho, gotta clean up diet a little more lately)
Energy....well it started off good. Serious CNS crash partway through workout.

Warmup+jumps

Squats:
(warmups) 225x3 275x2 315x2 365x1 405x1 425x1
(Worksets) 335x5 x5, x5 x5 225x3(speed/jump squat almost)

Paused calf raises:
640lbs x8, x8, x7 450lbs x14 superset (and begin crash...)

Hypers:
25lb x12, x12, BW x12

Some lunges.

Did half my back/bicep/shoulder circuit and 75% off normal core work. Quit when I just couldn't 'function'. I felt fine but my coordination was off, body wasn't 'responding' the way it normally does, I just felt fried. Got increasingly pissed off  at myself and raged out on a punching bag for 15 mins. Felt good even if it didn't 'help' lol! Went and shot around 15 mins, handle sucked, jumper sucked.  Guess this happens every once in awhile. I'm going tonforget about it unless it happens again tonight. Bah.
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vag

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Re: Chris' training journal
« Reply #340 on: October 08, 2013, 11:10:12 am »
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Monday Oct 7 2013

BW @ 172-175lbs. (Lower abs look like crap tho, gotta clean up diet a little more lately)

Squats:
(warmups) 225x3 275x2 315x2 365x1 405x1 425x1


That is 2,47*BW for 172 / 2,42*BW for 175.  :o

Is 425 your 1RM currently,  or can you break beyond 2,5*BW?
What about your history, what are your PRs , absolute and relative?
Serious numbers anyway!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ChrisM

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Re: Chris' training journal
« Reply #341 on: October 08, 2013, 11:42:51 am »
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No clue really. I've worked up to a '1RM' before around this weight but never focused on just the squat, always doing other stuff in between sets/lifts or just taking a break long enough to add more weight. I don't ATG like KF so I don't think its very impressive. I've been working on mobility lately but me going ATG (with any weight) puts my lower back in a compromising position, something I'm not willing to do with my low back history lol! So I go to parallel although this 425 was probably just above parallel (I eyeball the pins on the squat rack to get a depth check).

I'd like to eventually have a 'daily' 1RM around 2.5x BW but that's far away. I could probably do 425 2 maybe 3x a week if I neglected other big lifts.

Come to think of it....I didn't really think an extra 315 rep and the 425 was that much but it's possible that that little bit more was enough to push my CNS just over the edge. :/ hmmmmm.
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vag

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Re: Chris' training journal
« Reply #342 on: October 08, 2013, 03:14:00 pm »
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Well modesty is good and all, but 2.5*BW at around parallel ( a few inches up or down do not matter ) is damn impressive any way you see it.
Agreed about how it would stress CNS. AREG is a bitch, but it would be very useful to search and find the optimal load/volume combination that potentiates you instead of draining you.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ChrisM

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Re: Chris' training journal
« Reply #343 on: October 08, 2013, 03:24:50 pm »
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Right. The more I think about it the more I believe it very well may have overloaded me. I don't really pay attention to how much it is when I'm in the gym...I just knew 405 felt easy-ish lol! Will definitely do some quick calcs next session and keep top lift down near 2x BW and see how it works. Thanks for pointing that out Vag! :)
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ChrisM

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Re: Chris' training journal
« Reply #344 on: October 11, 2013, 10:28:08 am »
+3
Well, I may or may not have forgotten the woman and my anniversary Tuesday night lol! Lucky for me I managed to snag a babysitter and a reservation last minute. Whew! Needless to say, no lifting Tuesday :(

So I hooped a lot on Wed and Thur. I was jumping ok in Wed and FLYING on Thurs! I've noticed that a lot, if I play on consecutive days without lifting in between I'm usually very bouncy on day 2. Anyway, had the jumper going off both days which made drives so easy because guys were having to get so close defensively. Ended up with a clean 2 hander and a nice one hander Wed when no one rotated fast enough and Thursday I got an ok, sorta weak and 1 poster dunk on a drive in the last pickup game. That had me amped up and on our next possession my buddy drives down the right side, draws the defender on the opposite block and tosses a sweet over the shoulder oop to me on the baseline, caught it clean with both hands and killed it. First in game oop!!!!! Idk who was more excited, him or me lol! :D

Sorry for long update, I'm still super pumped! More lifting tonight!
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