Author Topic: Frank's journey to dunk again  (Read 2066 times)

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Frank14

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Frank's journey to dunk again
« on: October 01, 2012, 07:51:23 am »
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INTRO:
 Hello everybody! As the title says I'm on a journey to dunk again. First started dunking when I was 16 in high school. Last time I can remember dunking was when I was 22. Long story short I just stopped playing basketball and had to focus on other things. Training the last few years (when I had time was mainly focused on upper body) has been very inconsistent.

STATS:
AGE: 37
HEIGHT: 6'5"
WEIGHT:265
Struggling with weight for a few years now, been going up and down. The high being 310 and the low being 250.

PR's/ Current
SQUATS: 335x3/ 285
DEADLIFTS: 425x3/ 300
BENCH: 295x3/ 240
ROWS: 295x3/ 240
INCLINE BENCH PRESS: 255/ 210

Jumping stats:
SVJ: 12
3 STEP JUMP:15
RVJ: 18
Yeah I know terrible starting stats :uhhhfacepalm:. In my defensive :D the last time I jumped was April and May( some basketball) this year and before that was July 2010. So I haven't been really jumping in a long time. I tried to dunk again in 2008, 09 but was never really close.

TRAINGING
BILL STARR'S 5x5: M,W,F
MONDAY:
Squats 5x5
Bench press 5x5
BB rows 5x5
WEDNESDAY:
Squats 4x5
Deadlifts 5x5
Incline bench press 5x5 ( also practice cleans)
Neutral grip pull-ups 3x5
Friday:
Squats 4x5, 1x3, 1x8
Bench press 4x5, 1x3, 1x8
Rows 4x5, 1x3, 1x8
Jump training:
VJB: Tuesday and Thursday
Beginner's Phase

GOALS:: All before July 2013
To dunk again before 38 (July 2013)
Squat 405
Deadlift 495
Bench press 315
Barbell row 315

« Last Edit: October 01, 2012, 08:19:32 am by Frank14 »

Frank14

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Re: Frank's journey to dunk again
« Reply #1 on: November 19, 2012, 06:24:49 am »
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Sorry for lack of updates. Lower back was hurting/stiffening up the last month or so, feeling a lot better now after taking some time off. I did gain a lot of extra pounds though:(. I need to get that back down.

I'm going to change my lifting routine, going back to doing Layne Norton phat routine. No deadlifts and take some weight off squats for a few weeks.
« Last Edit: November 19, 2012, 06:26:20 am by Frank14 »

LBSS

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Re: Frank's journey to dunk again
« Reply #2 on: November 19, 2012, 10:07:22 am »
+1
i feel like you'd see a huge amount of improvement just by losing 30 pounds. what's your plan to do that?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Frank14

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Re: Frank's journey to dunk again
« Reply #3 on: November 27, 2012, 06:53:28 am »
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^^^Yes, that's my new goal now to lose 30 or more pounds. My plan to do that is to start counting calories again and eating 250~500 calories below maintenance. I have to weigh myself again to get my numbers straight, I've been to scared to myself the last few weeks I feel like a gained way too much :(. Lower back felt a little stiff yesterday so I skipped my workout hopefully I can start today and finally get this journal started.
« Last Edit: November 27, 2012, 06:55:12 am by Frank14 »

Frank14

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Re: Frank's journey to dunk again
« Reply #4 on: December 02, 2018, 07:59:49 am »
+5
6 years later update

Hi once again everybody. I hurt my knee trying to do squats the last time I updated this. I also starting working 10-12 hours days soon after then started some jobs with 1-1/2 hour drive  one way so not much time to workout or motivation. I watched the 2016 dunk contest last night and got super motivated to try and dunk again, even though I could never do those dunks haha.

STATS:
AGE: 43
HEIGHT: 6'5
WEIGHT: 300+

GOALS:
Dunk again before I turn 44(July 2019)
Lose 60-70 pounds

Starting vert: I don't know maybe 2 or 3 inches after not trying to jump in 6 years haha
« Last Edit: December 02, 2018, 08:29:16 am by Frank14 »

adarqui

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Re: Frank's journey to dunk again
« Reply #5 on: December 02, 2018, 10:13:59 am »
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6 years later update

Hi once again everybody. I hurt my knee trying to do squats the last time I updated this. I also starting working 10-12 hours days soon after then started some jobs with 1-1/2 hour drive  one way so not much time to workout or motivation. I watched the 2016 dunk contest last night and got super motivated to try and dunk again, even though I could never do those dunks haha.

STATS:
AGE: 43
HEIGHT: 6'5
WEIGHT: 300+

GOALS:
Dunk again before I turn 44(July 2019)
Lose 60-70 pounds

Starting vert: I don't know maybe 2 or 3 inches after not trying to jump in 6 years haha

well this is a pretty epic "welcome back" lmfao!

i think LBSS's advice still applies :d so ya I like your goal of losing that weight. Don't go too intense and break yourself down etc: slow & consistent is most effective, while keeping it safe. health = #1.

think about where you'll be a year from now, not a few months from now etc.

awesome man, get it done! :ibjumping:

jumperer

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Re: Frank's journey to dunk again
« Reply #6 on: December 02, 2018, 11:26:45 am »
+1
welcome back

LBSS

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Re: Frank's journey to dunk again
« Reply #7 on: December 03, 2018, 02:44:28 am »
+1
welcome back, and yeah what adarq said. slow but steady, focus on strength movements that you can do without pain or injury, don't do any intense jumping until you're lighter and stronger. if you feel up to it then i'd start working in things that engage your hips and groove good movement patterns without being taxing. submax layups, speed skater hops, box jumps where you step off the box instead of hopping down, even jumping rope.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag