Author Topic: Dunk before 3-4  (Read 15762 times)

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bball2020

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Re: DBT (Dunk Before Thirty-five)
« Reply #60 on: March 22, 2022, 08:43:16 am »
+2
What up. Been back at it for little over a month. Goal is to get fit, ripped, and hit some PRs all around including vert, squat, BSS, pull-ups. For lower body doing a JackM like setup. Main lifts noted below.
Weight is still a major focus. At 213 from a peak of 229 a few months ago. Sub 200 short term goal. Sub 180 long term. Sub 170 if i get crazy ha

17feb
Squat 3x5 225lbs.
BSS 3x6 12s. Back raise

18 Feb
Bench almost 215 3x5. Can do 225. Norm acc
Sauna 15 mins. Steam 5.

23 Feb
Bench 215 3x5. Normal acc
Squat 225 3x5. Next time try 245lbs. No acc

26feb
Bss 3x6 26kg
Upper

1 mar
Bench 225x5, 205 2x5
Squat 245 3x5. Normal accessories

6 mar
Bench 245x4, 235 2x5

7 March
Squat 255 3x5. —- repeat better form
BSS easy. Hip thrusts 3x8 135lbs

13 March
Squat easy.
Bss 2x6 28kg — repeat better form
Pull-ups and back. Light bench.

15 March
Bball game. Sauna 12 mins.

16 March
Squat 3x5 275 —- repeat FR better form
Hip thrusts 3x8  155lbs
BSS 3x6 14’s
45 back raise x 24

17 March
Bench 205 3x8
Sauna

18 March
Mainly light lower body
Tib/calf raises
Back raise + hanging abs finish.
Sauna
« Last Edit: March 22, 2022, 08:48:10 am by bball2020 »

bball2020

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Re: DBT4 (Dunk Before Thirty-4)
« Reply #61 on: March 24, 2022, 03:15:41 pm »
+1
25 March
Squat 275x5, a few lighter sets - repeat
BSS - 3x6  12’s
Hip thrust - 3x6 185lbs
Tib / calf raises 2x25 each (BW)
Back raise (x25) (BW)
Hanging abs (3x10)  (BW)
Pull-ups and lights upper body
Sauna session (15 mins 80C)

bball2020

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Re: DBT4 (Dunk Before Thirty-4)
« Reply #62 on: March 29, 2022, 09:57:06 am »
0
28march
Squat 2x275lbs.  Repeat again!! 
Hip thrust 225lbs 3x6
BSS 3 sets
Back raise x30 BW
Hanging abs 3x10 BW
Decent sauna session

bball2020

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Re: DBT4 (Dunk Before Thirty-4)
« Reply #63 on: April 03, 2022, 09:20:05 am »
+1
 31 March
Front squat 3x5 105lbs
Bss 3x6 (w pause) BW
Hip thrust 3x6  185lbs
Hanging abs 3x10 BW
Easy upper - incline bench 105lbs 3x8
Sauna
Front squats feel great. Wish I would have done these back in the day. Really hits the quad and takes more balance and core strength. Also lighter weight gives back a break. We will see.


02 April
Basketball pickup. Felt pretty good

3 April
Squat 3x5. 275.
Solid, might try 285 next time depending on how I’m feeling
BSS 3x6 w 3 sec pause 8kg
45 degree back raise 3x8
Hanging ab 3x8
Tib raised and calf raises bw 3x25
Sauna 15 mins

Weight is getting better. Down to 209 from a high of 228. Gonna start more jumping type work and cardio once I’m below 200.
« Last Edit: April 03, 2022, 09:27:27 am by bball2020 »

bball2020

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Re: Dunk before 3-4
« Reply #64 on: April 08, 2022, 07:29:50 am »
0
5 April.
Played ball. Good workout. Felt ok not great.

8 April
Squat up to 285x5 felt okay.
Bunch of squat sets on way down
Few set of front squats
Sauna session

No other lifts today. Will be without a squat rack for a week so will hit other exercises then.
Might start using a belt. Low back been locking up a little bit.

bball2020

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Re: Dunk before 3-4
« Reply #65 on: April 11, 2022, 05:10:04 am »
0
11 April
Bss 3x6 w 3 sec pause 16kg
Glute thrusts for reps
Some upper including dbell bench
Calf raise and Tib and then raises
Hanging abs

bball2020

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Re: Dunk before 3-4
« Reply #66 on: April 14, 2022, 05:22:43 pm »
0
14 April
Bench  205lbs x8, 185lbs 2x8
Squat 245 3x5
BSS light 3x6
45 degree back raise x24

Been traveling so kept squat light

bball2020

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Re: Dunk before 3-4
« Reply #67 on: April 26, 2022, 08:13:09 am »
+1
26 April
Squat 3x5 255lbs — bit tougher than expected
BSS 3x6 w pause 12’s
45 degree Back raises x24
Bench 3x8 185lbs
Some upper / calf & Tib / quick abs
Sauna

bball2020

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Re: Dunk before 3-4
« Reply #68 on: May 04, 2022, 05:19:11 pm »
0
30 April
Squat 2x5 275lbs, 1x10 225lbs
Bss 12s

4 May
Squat 285x5, 275x5, 225x10
Bss  3 sec hold 3x6  12s
45 degree back rai

285 felt good. Keep ramping up squat with front squat mixed in.
Bw around 209lbs. Not doing any jumps till I get down to below 200.

bball2020

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Re: Dunk before 3-4
« Reply #69 on: May 07, 2022, 11:01:35 am »
+1

6 may
Upper-  barbell bench (225 and then lower)
Sauna session 20 mins

7 May
Squat 285lbs 2x5, 225x10
Bss  3 sec hold 3x6  12s
45 deg back raise x 30 total
Tib raised and calf raises
Hanging abs  2x8

Next lower session hitting front squat for sure. Right now I like 2 back squats then 1 front squat session alternating. Just need to keep pushing and also pushing diet / walking to get that bw down more and overall fitness up. 

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Re: Dunk before 3-4
« Reply #70 on: May 16, 2022, 02:35:52 am »
0

13 may
Squat 295x5, 275x5, 235x10
Light bss
45 degree back raise x30

bball2020

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Re: Dunk before 3-4
« Reply #71 on: May 21, 2022, 08:58:01 am »
0
16 May
Front squat 155lbs x5, 135lbs 2x5
Some random machines lower body
Sauna

21 May
Squat 275x5, 225x10, 185x10
back raises