Author Topic: Chris' training journal (Read 297327 times)

ChrisM · « **Reply #375 on:** December 01, 2013, 10:20:20 pm »

Ughh. Had another workout Sat morning with my buddy (Blake) and we got after it hard for an hour and a half. against our better judgement we played a pickup game afterward and I may or may not have a mild concussion lol! He decided to toss me an off glass oop for game point and a rather large guy managed to forearm/elbow my face as I was going up. After a few rounds of ice I can manage to chew solid food again but x-rays were negative on the broken jaw so dodged one there. Needless to say I skipped Saturday nights weights session due to a throbbing face/head area

Ball tomorrow morning and weights after. Hoping I don't do anything dumb lol

ChrisM · « **Reply #376 on:** December 02, 2013, 03:56:19 pm »

just finished up an hour and a half long ball handling and shooting workout. Handles were ON POINT today. Haven't felt like that in awhile. Hit a nasty right left crossover into a hesitation stepback that had Blake like "damn". In short the workouts are working

Did a few dunks but my body just didn't feel like jumping. Happens occasionally so no worries. Weights later tonight after some ice and recovery.

ChrisM · « **Reply #377 on:** December 05, 2013, 05:16:54 pm »

Played 2 hours of pickup ball after an hour of skill work yesterday. Between that and a handful of dunk attempts between every game my legs were fried yesterday so lifted this morning instead of taking the day off.

Thursday Dec 5 2013

BW is hovering in the low 170s again. 171 this morning. Had decent energy when I woke up. Once in the gym it picked up even more so good stuff.

Warmups+ a few jumps (low volume since I've been hooping a lot)

Deadlifts
(warmup) 225x3 275x1 315x1 345x1
(worksets) 315x3 x3 x3 225x8.

BSS
80lbs 6 rep sets on each leg x3. Figured I'd try these again as an assistance lift, good glute burn. May add weight next time but don't want to burn myself out.

Ham curls
120lbs x10, x10, x10.
60lbs SL x12.

Busted out some SL box jumps at the end for some fun and hit a lightweight chest/tri workout along with my usual ab work. Not bad. Probably lift again Sat.

ChrisM · « **Reply #378 on:** December 05, 2013, 05:18:46 pm »

Oh and the fiance found an older Sony Handycam while cleaning out a closet so (if it works) I should have some vids soon! Need to pick up a memory stick or whatever it uses because filming on my phone is just a hassle.

LBSS · « **Reply #379 on:** December 05, 2013, 07:17:00 pm »

Quote from: ChrisM on December 05, 2013, 05:18:46 pm

filming on my phone is just a hassle.

http://www.amazon.com/Joby-GP1-A1EN-Gorillapod-Flexible-Tripod/dp/B000EVSLRO/ref=sr_1_2?ie=UTF8&qid=1386288753&sr=8-2&keywords=gorillapod

ChrisM · « **Reply #380 on:** December 05, 2013, 09:23:54 pm »

That's part of it, but the quality always takes a hit when I move it off my cell. So much so that I'd given up on using it for longer captures because it compresses it and lowers quality. Bah. Oh well. Hopefully the Sony is still operational, it'd be cool to vid whole games/workouts.

ChrisM · « **Reply #381 on:** December 06, 2013, 08:49:19 pm »

Played 2 hours of pickup ball this morning. Shot was just a little long all day, never really felt 'right' but I still shot a decent percentage. Luckily the handle was on point so I spent most of the games driving and finishing or dropping dimes. No dunks in game (actually had good help side rotation, very fundamentally sound group hooping today) but I got one reverse really cleanly and somehow missed a windmill. I think I over powered it when I started losing grip on the ball. Bunch of lob and off the glass stuff. Even tried a few single leg dunks. Not so pretty lol!

Weights tomorrow morning.

ChrisM · « **Reply #382 on:** December 08, 2013, 03:20:17 pm »

Sat Dec 7 2013

BW is up at 177lbs. Might need to tighten up the diet a little.
Energy was good, feels nice to be back in the weight room when I'm supposed to lol!

Warmups+jumps

Squat
(warmup) 225x3 275x1 315x1 365x1. Definitely weak but the 365 went up ok for how heavy it felt.
(worksets/banded) 315x3 x3 x3 275x5. I've been working on mobility/stretching more lately, trying to get these lower in the hole before adding more weight.

Paused calf raise
590lbs x8, x8, x8, x8
180lbs SL x15 each. My right ankle/Achilles area has been sore lately so I dropped some weight. safe>sorry.

Hypers
x12, x12, x12, x12. Too easy now, add weight next session.

Lunges
100lbs 3 sets of 8 per leg.

Back/bicep and ab work circuits. Too much rain to shoot safely. Iced knees and ankles after stretching, ankle in particular feels much better afterward. Good session!

Raptor · « **Reply #383 on:** December 08, 2013, 03:54:10 pm »

590 lbs? Insane.

ChrisM · « **Reply #384 on:** December 08, 2013, 05:56:13 pm »

No one except KF posts what they calf raise (or I've missed it, possible) and I'm no where near his. I think he was doing like 700+ on a Smith machine?! I started on a Smith machine but it was a lot of extra stress on my back. Now I use the leg press machine, very easy and I don’t even need to move the safety catches. I just leg press it up, move feet into position, do reps and let it down. No extra strain on back+easy+safer=winning!

Raptor · « **Reply #385 on:** December 09, 2013, 06:38:29 am »

I don't like either the Smith machine nor the leg press.

In the Smith machine I have to "roll" the bar back on the pins, and that roll must occur by me bending my back. I've had TERRIBLE lower back pain from that TWO times. So no, thanks.

In the leg press there's a huge risk of the "plate" of the leg press against which you push against will slip off your toes, since that's all that is in contact with it, and then destroy you. It doesn't feel safe at all. Plus the ROM is very very low on the leg press.

So my only option is with a free barbell, but it's hard to keep balance.

ChrisM · « **Reply #386 on:** December 09, 2013, 10:35:07 am »

The leg press I use has safety catches. If you were to leg press with the catches 'on' you'd have a super small ROM but they don't affect ROM of a calf raise since it's a smaller ROM to begin with. I don’t see how it would affect ROM?

Smith sucks. Period. Lol! I haven't found a decent use for it yet.

Raptor · « **Reply #387 on:** December 09, 2013, 05:43:51 pm »

I don't know... my leg press has some "rail" in the middle that just makes you put your legs very wide and weird... and it affects ROM.

AGC · « **Reply #388 on:** December 09, 2013, 11:18:05 pm »

I had similar issues with finding the best way to do calf raises and for me the answer is SL dumbbell calf raises with a step. No safety concerns and if you have DBs up to 50kgs then the load is challenging enough. Good grip strength training as well. The only use for the Smith machine is to keep gym brahs who insist on doing squats on them occupied and away from the real squat rack.

ian459 · « **Reply #389 on:** December 09, 2013, 11:23:30 pm »

Smith machines are great for explosive bench throws

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