Author Topic: DBT (Dunk Before Thirty)  (Read 9591 times)

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bball2020

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Re: DUNK finally- if not now when
« Reply #15 on: November 21, 2015, 04:02:30 am »
0
Yep left hip joint is feeling rough. Warming up it was fine to do parallel squats yesterday however I'm feeling it again today. Pretty much described in the thread below. Sucks I was just getting my strength back...
http://forum.bodybuilding.com/showthread.php?t=138509543

So what I plan to do -
Feet together groin/feet stretch 5 mins a day
Squat to stand stretch
Defrancos lumber 11
Adductor work at gym+Glute bridges
More stretches and foam rolls
Any pain in the hole then def don't go that low
Put feet more forward. Possibly squat to a higher depth. Maybe Adarq style half squat
Use BSS instead of squatting 3 times a week . Break BSS PR with 3 sec pause  3x6 155lbs

Sucks..
« Last Edit: November 21, 2015, 05:57:56 am by bball2020 »

bball2020

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Re: DUNK finally- if not now when
« Reply #16 on: November 23, 2015, 05:08:32 pm »
+1
Week 3 get strong

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  3/5  left hip still Bothered but felt better.
3) STRETCH/ACTIVE RECOVERY-  good foam roll and stretch. 
4) DIET- 3/4

For warmup did the band exercises that Gukl recommended(http://youtu.be/SE-yVP691SA) and WOW helped big time feel for minimal impingement. Still am going to keep squats above parallel for the strength cycle from here on out. About a "2/3" squat i would say similar to what Joel smith precribes in this post http://www.just-fly-sports.com/three-squat-variations-for-athletic-power-and-vertical-jump-development/   I also used a box just for reference IE as soon as I felt my leg getting close to box that was the depth

2/3 Squat up to 3x5 275. Owned this pretty easy and form felt good with feet pretty much facing forward. Used a box for depth reference but still a normal squat didn't actually "sit" on squat powerlifting style. Hip didn't bother. Bar speed fasf.
MEBM- 2/3 squat 225 x20  felt it real good in the quads and glutes too

GHR 3x12 body weight

Pull-ups x12,x12x8 


Some upper body and calf work

Yoga- did an hour long class felt good

solid
« Last Edit: November 23, 2015, 05:24:02 pm by bball2020 »

bball2020

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Re: DUNK finally- if not now when
« Reply #17 on: November 25, 2015, 04:30:38 pm »
+1
Easy day today

-massage

A few depth drops

Good rehab and prehab drills(band distraction work, adduction, TKEs) and good warmup

Played some basketball

Hip feeling okay
« Last Edit: November 27, 2015, 11:20:14 am by bball2020 »

gukl

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Re: DUNK finally- if not now when
« Reply #18 on: November 26, 2015, 06:47:18 pm »
+1
Hey man, just remembered when my hip flared up compression right at the top of the thigh helped to a decent degree. As in like tight ace bandage or something. I've seen a few oly lifters like pat mendes and Scott hisaka do something similar for hip problems which is where I got the idea from but may be worn a try!

bball2020

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Re: DUNK finally- if not now when
« Reply #19 on: November 27, 2015, 10:54:05 am »
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thanks ill look into it.  feeling a lot better for sure but still going to stick with above parallel squats for a bit.  good stuff

bball2020

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Re: DUNK finally- if not now when
« Reply #20 on: December 02, 2015, 06:22:17 am »
+2
On vacation for two weeks traveling to Germany belgium Austria Italy Switzerland. Sweet.
Been doing body weight stuff and left hip feeling great. Going to a local gym today or tomorrow to get a squat and jump session in for sure. No shoes so going to use the 2.5lbs under heels.

Starting the "7 day vertical jump cure" routine for the duration of vacation and will find a squat rack Atleast 4x ! 

Raptor

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Re: DUNK finally- if not now when
« Reply #21 on: December 02, 2015, 09:20:28 am »
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My dad had a chance to remain in Switzerland when I was 1 year old, demanding political asylum. He had to come back because my mom didn't have a job and we don't have relatives... so... he had to gave up on that (if he were to stay, we would've had to live ~1 year or so on our own).

And because he did that a bunch of stuff unfolded later on... anyway, I would love to live there.

Leonel

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Re: DUNK finally- if not now when
« Reply #22 on: December 02, 2015, 01:11:34 pm »
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Switzerland is a great place to live indeed. What places are you going to visit in switzerland? Maybe I can give you a few suggestions. ;)

bball2020

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Re: DUNK finally- if not now when
« Reply #23 on: December 02, 2015, 06:47:24 pm »
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PMed you Leonel. Maybe u can even direct me towards a good place to workout when there.

bball2020

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Re: DUNK finally- if not now when
« Reply #24 on: December 27, 2015, 08:41:37 am »
+1
heck of a holiday.  successfully visited 20 different countries this year so thats cool. Also hip is feeling a TON better going to keep doing prehab type movements and monitoring how it feels.  downside is i did minimal workouts and my weight is still WAY higher than i need it to be.  goal is to get below 190, get strong, and get high.
back at it

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  5/5  hip not bothered and absolutely no sorness
3) STRETCH/ACTIVE RECOVERY-  none really
4) DIET- 4/5 almost a perfect day and stayed under my calorie count
5) WEIGHT- 208.5

Decent Warmup got sweaty shooting a few jumpers and such. 

jumps at rim about 4.  Just a rim touch didnt want to go all out first day back and floor of gym still sucks


adductor "good girls" 3x15

pullups- 3x9

squats- 185lbs 2x5, 1x20 

GHR- x 30 reps

a few curls


overall decent day didnt kill myself first day back so should still be productive in gym on monday.  Need to make sure im playing pickup or doing some sprint conditioning type training 2x per week a long with some easier cardio a few times a week as well


adarqui

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Re: DUNK finally- if not now when
« Reply #25 on: December 27, 2015, 10:40:15 am »
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heck of a holiday.  successfully visited 20 different countries this year so thats cool.

damn!!  :wowthatwasnutswtf: sounds fun.

bball2020

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Re: DUNK finally- if not now when
« Reply #26 on: December 29, 2015, 03:02:51 am »
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Was tempted to workout on Monday but DOMS was too much. Mainly glutes quads and upper back. Real nice. Diet was decent. Did get a little bit of walking in so that was good. Diet was decent 207 in morning been staying under my goal calorie count

bball2020

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Re: DUNK finally- if not now when
« Reply #27 on: December 31, 2015, 05:37:11 am »
+1
12/30/15 workout get FIT


1) SLEEP - 6 or so hours 
2) PHYSICAL STATE-  3/5  still pretty sore from last session mainly in glute and quads
3) STRETCH/ACTIVE RECOVERY-  foam roll
4) DIET- 4/5
5) WEIGHT- 207.5

Decent warmup including some hip band drills

pogo jumps x 30

squats- 205lbs 2x5, 1x20 

GHR- x 30 reps

some upper body work

besides some soreness felt pretty strong today.  diet is coming along, basically light breakfast maybe hard boiled eggs or a banana, huge bowl of spinach with some oil/vinegar+chicken breast for lunch, and then more salad maybe a soup and a protein for dinner.  using a calorie counting app and keeping it under 1800 calories or trying to atleast.  will add more calories (protein bars etc) if i feel too tired to workout and post workout need to make sure i get adequet protein.  dont want to lose too much muscle...also supplemnts of daily vitamin, fish oil, BCAA, vitamin D. 


bball2020

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Re: DUNK finally- if not now when
« Reply #28 on: January 05, 2016, 02:54:35 am »
0
5 Jan 16

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  4.5/5  no soreness felt pretty good
3) STRETCH/ACTIVE RECOVERY-  none
4) DIET- 4.5/5
5) WEIGHT- didnt weigh in

Decent warmup including some jump shots, a few low intensity sprnts, and hip band drills

adductor good girls 3x15

squats- 215lbs 2x5, 1x20 

GHR- x 30 reps

pullups 4x10 varying grips


good workout, need to keep pushing the diet #1 concern is losing weight while maintaining/gaining muscle slowly.  also need to make sure i am playing pickup for cardio benefits+health benefits+calorie burn+fun.

bball2020

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Re: DUNK finally- if not now when
« Reply #29 on: July 25, 2016, 08:52:47 pm »
+1
Back at it. Stopped posting and made no gains besides some upper body on deployment. Now inport for atleast a year and going for PRS across the Board want to reach all time high in overall physical fitness. Edited first post for goals but really focusing on diet and getting into shape while lifting to maintain muscle. Need to take it easy and get hips real loose before squatting again hips killed me before and keep reps low. Anyways...

Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch. 
4) DIET- 5/5  mainly salad and protein(150G) great start

Warm up- none oops

Basketball/cardio/intervals
- played pickup for 1.5 hours. Rusty and terrible rhythm but great exercise

Weights
- shoulder press 115 3x6 seated
-curls 3x8
Some more curls and shoulder dumbbell

Core
- decline sit-ups x40 with 25lb

flexibility/mobility


Good day 1 need to stick it out