Author Topic: getting back, getting stronger (out of the forums but not out of shape)  (Read 5789 times)

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tonkits

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im out of the forums for a long long time, i did stop training but i got back on it for more than a year already.  im more serious this time for the better.  im a better man and a stronger one in fact. il be posting here instead of my old journal coz my old one is a bit cluttered and i think it would be better for me to start a new one.

il post my stats and what ive been doing or been through later, just got things to do atm....

be back soon!!! peace

********* time to post some shit **********

ok so basically ive been training for more than a year, maybe a year 3 months now.
i know i didnt log my shit here but i did log it on a notebook (caveman method of journal 8) )

first off il post what i left behind here at adarq.org then il post what im currently doing as well as my stats

####### the before #######

so here's what i got from my previous thread

weight: 192

hang clean      3x6x115lbs       3x6x125
squat              4x10x235lbs     4x5x235lbs   
rdl                   4x8x155lbs      4x8x155lbs
bench press    6x10x155lbs    6x10x155lbs 
walking lunges 3x5x90             3x5x90
chinups           4x8 1x5            3x5 10lbs
calf raises        5x20x200          5x20x200
one arm curl    3x8x30             3x8x30
dips                 3x8                   3x8

i still cant dunk back then, i was stupid, impatient.....

####### the after #######

so time went by, didnt train at all, gained some weight, lost some weight, did a lot of shit
then the itch got me again, wanted to train again but this time for good, started watching fitness shit on youtube
read some articles etc (im feeling it, i think im more serious this time)

after all that read, i took to heart what someone in adarq advised me which was to lose weight *sorry forgot who that was but thank you* (i was losing weight before but not that serious) so i started going to the gym 3x a week full body for 3 weeks then deload for a week before i cycle back.  i walked 2km to the gym and 2km back home for added cardio, i also did some HIIT jump rope on some days, and reduced playing basketball.  got on myfitnesspal to log my food intake and ate under caloric deficit of around 400.

during that time it was hard gaining strength and mass. but i pushed through, was patient enough, persevered. got my weight down to 169. was happy but didnt try jumping, i got my lifts ok but form depth sucked.

so this time, i ate to maintain my weight, i reduced all my weight entered a basic 5x5 program then tried doing all lifts with proper form. when i got all that shit covered, i started reading more and watching more. then it hit me again, someone in adarq advised me to get stronger *sorry forgot but thank you* so i decided to enter a powerlifiting program, this was basically johnny candito's program.

did that nonstop, got my lifts up, thats when i started to see progress in my vert.  this time i saw that to increase vert one needs to be stronger relative to his weight then when there is enough strenght you just have to practice the movement, program your body to use that strength explosively to get that jump you want.

####### today #######

height: 6 feet
weight: 182-183
reach: 7 feet 9 inches
wingspan: 6 feet 5 inches
squat: 340 lbs
deadlift: 360 lbs
bench: 210 lbs
two foot jumper

so basically i can dunk, some say its almost dunk, for me its a dunk, i just cant grip the ball thats why i guide it through the rim not slam it in. though my vert is not at optimal today coz stopped playing basketball coz i wanted to gain weight and strength for a while

**weight story was i was 169 then i read that lifting you gain only a pound to 2 pounds of muscle a month, so decided to gain a pound each month continous workout, go to 174 after 6 months, then continued gaining lean mass, continous workout to my current weight**

so right now im on caloric deficit again, trying to go to 179/180 lbs. so vert not that good.  the 1RM's i posted where last month, i still have a month to go before finishing my routine and testing again.

####### my routine #######

so basically here's what i do, stopped doing johnny canditos powerlifing routine, just for a change
i entered vertical jump bibles routine then for upper still doing johnny candito but a bit modified
i hit the gym 6x a week, play basketball 4x (just casual shooting etc)

(for my legs and vert)
Phase 1     week 1 2 3 4                                                                             

Monday                                                                                 Thursday
rim jump         3x10  4x10  5x10  2x10                                 full squat                3x6x75%   4x5x80%   5x4x85%  3x3x90%
lunge jump     3x10  4x10  5x10  2x10                                  RDL                       3x6x75%   4x5x80%   5x4x85%  3x3x90%
depth jump     3x5    4x5    5x5    2x5                                   jump squat            3x12x10%  4x10x15% 5x8x20% 2x6x25%
jump squat     3x12x10%  4x10x15% 5x8x20% 2x6x25%    depth jump           3x5    4x5    5x5    2x5               
RDL                3x6x70%   4x5x75%   5x4x80%  3x3x85%    lunge jump            3x10  4x10  5x10  2x10
full squat        3x6x70%   4x5x75%   5x4x80%  3x3x85%    rim jump                3x10  4x10  5x10  2x10

Phase2      week 5 6 7 8

Monday                                                                                 Thursday
1 leg box j       3x12  4x12  5x12  2x12                                 full squat                3x6x75%   4x5x80%   2x4x85%  2x3x90%
box squat j     3x6  4x6  5x6  2x6                                          DL                         3x6x80%   4x5x85%   2x4x90%  2x3x95%
depth jump     3x5    4x5    5x5    2x5                                   jump squat            3x12x15%  4x10x20% 5x8x25% 2x5x30%
jump squat    3x12x15%  4x10x20% 5x8x25% 2x5x30%    depth jump            3x5    4x5    5x5    2x5
RDL               3x6x75%   4x5x80%   2x4x85%  2x3x90%    box squat j             3x6  4x6  5x6  2x6
full squat       3x6x75%   4x5x80%   2x4x85%  2x3x90%    1 leg box j              3x12  4x12  5x12  2x12

**** i do abs just 1 exercise 2x12 either ab roller or hanging leg raise

(for upper)
started with lower upper split but felt like was not focused on the last workouts so decided with a chest sh tri & back bi split

il attach below the johnny candito program coz its a bit complicated with reps and set schemes
here's the linkhttp://www.canditotraininghq.com/free-strength-programs/
below is the excel file
**i dont own this program all credit goes to johnny candito

basically i do johnny candito rep schemes and periodization but just split them chest sh tri & back bi split
candito is a 5 week program while my leg program is an 8 week program so i just do maintenance upper work til i finish my legs

Tuesday & Friday                             Wednesday&Saturday
flat bench (candito)                         tbar row (candito)
incline db bench 3x10                      weighted wide chins 3x6
dips 2x12                                         db row 2x12
mil press (candito)                           preacher curl 3x12/2x12   i do 2x12 if il do hammer 3x12
side raise 3x12                                 hammer curl  2x12/3x12
front raise 2x12
skull crusher 3x12
tri pull down 2x15

for maintenance work i just repeat first week of candito
**i dont own this program, all credit goes to johnny candito

open for criticism, suggestions, anything, thanks and more power

LBSS

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welcome back!

as an aside: adarq.org is getting healthy again. most new members this month of any month this year. already almost all the way to last year's post count and we're still in july. and some old posters are coming back. flander's journal is alive, tonkits is starting over, and even fast does lie has been making an appearance. and adarq has been training and logging, even if sometimes his logging is written in code, literally.

now where the fuck is lance?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

vag

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as an aside: adarq.org is getting healthy again. most new members this month of any month this year. already almost all the way to last year's post count and we're still in july. and some old posters are coming back. flander's journal is alive, tonkits is starting over, and even fast does lie has been making an appearance. and adarq has been training and logging, even if sometimes his logging is written in code, literally.

now where the fuck is lance?

No.
The post count of 2014 starts from June 30 that we migrated, so the time span logged in 2015 is already 20 days bigger and yet the post count is 7-8% lower.
If you look at 2014 stats, july had 1000 posts, then August and September 700s, but after that and till today we are around 500 ( with a peak of 780 in January ).
So the stats trend-line is flat, it looks like we are balanced around 500 for almost a year.

On the bright side, it does seem more alive lately. And adarq himself seems to have stabilized on regularly training. So maybe we are on the verge of getting back up?
Not getting my hopes up yet, it happened again and it didn't last: http://www.adarq.org/off-topic/this-forum-is-dying-down-but/msg99358/
May-June-July is always busier because it is summer in Europe and US so ppl hit the parks more. But then it fades.
Who knows, maybe now it will last. Let's see, we will be around to see for sure ;)
woot

LBSS

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god damn it, vag. ruining my good mood with your accurate interpretation of facts.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

tonkits

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hope adarq.org grow more, this is where i started and it gave me a lot of knowledge and insight on training for performance, when i posted yesterday on my old journal a couple of people replied asap, was surprised

adarq.org is still a forum for performance training right? vert and the likes?

tonkits

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #5 on: August 05, 2015, 06:55:55 am »
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just posted my whole routine etc, will post daily journal soon

tonkits

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #6 on: August 08, 2015, 07:38:20 pm »
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anyone could give an opinion, coz im thinking of adding hangcleans to my routine, but i think im already doing enough, so where should i put it?

*replace jump squat with hang clean?
*just add low rep low set hang clean on leg day?
*add hang clean on back day since its kinda light for me?
*just dont add it, you have enough exercise for explosive power

hope someone drops by to answer this question, thnx

LBSS

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #7 on: August 09, 2015, 12:52:29 am »
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depends, man. what do you think you're bad at? your hang clean certainly seems weak compared to your squat, if you're squatting 340 but only cleaning 125 for reps. how proficient are you in the clean? like can you do it well? i don't do them because (1) my gym doesn't have bumper plates and (2) it's technically complicated.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

jumperer

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #8 on: August 09, 2015, 01:38:25 am »
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nice that you can dunk now, what do you think your running vertical is? also, how come we have the same standing reach? i measured in a 7'9 standing reach with shoes on but im almost an inch shorter than you without shoes and my wingspan is only 6'1
« Last Edit: August 09, 2015, 01:40:58 am by jumperer »

LBSS

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #9 on: August 09, 2015, 12:14:32 pm »
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^^^people have different dimensions. i'm 5'11 and my reach is only 7'6.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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tonkits

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #10 on: August 09, 2015, 07:24:46 pm »
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@jumperer

coz i have very broad shoulders, some of my wingspan remains on the shoulders when i reach, thats why it does not translate to higher reach, the shoulders also add more wingspan length but not reach

someone with a broader shoulder could have a long wingspan but shorter reach than a person who has narrow shoulders
also there are other factors to consider, like neck length, head length in terms of height and reach, even the position of you shoulders could play a part, lower or higher

havnt measured my verts, im a two foot jumper and dont really have a large difference when comparing running to standing though when i got stronger 2 legged my 1 legged got stronger too, im trying to practice one legged jumping but its hard to get motivated when you can dunk at 2 leg but not at 1 leg, :)

@LBSS
its been a while since i hang cleaned, but last time i think cleaned 150 for reps, maybe more, but due to my current program not having cleans in it, i stopped doing it, before i was on a powerlifting routine and had no plyo in it so decided putting cleans every now and then but right now not doing any, relying on jump squats

tonkits

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #11 on: August 09, 2015, 07:29:21 pm »
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got lazy posting everyday so just to update
the week was a nice week, gained weight around 2 lbs but mostly water weight coz measured everything and everything still the same, took some pictures and still looking the same, was eating healthy but the night before i weigh the meal i ate was a bit on the sweet side, so maybe i took in some water, also its a bit cold and rainy the day before the weigh in so didnt sweat

but everything was good
i hit all numbers on my workout
almost failed hitting my second set on bench (day 2 of chest) coz of wrong weight but 3rd set was ok since i checked the plates

had a day where i felt i didnt want to go but still pushed through, nice week all in all

tonkits

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #12 on: August 09, 2015, 07:34:33 pm »
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oh side note, need to practice more on dunking,
sometimes i feel lazy dunking maybe because im not practicing enough
i cant hold the ball but usually with my technique it goes in (tried slamming it with power and the ball just flies of my hands), but not in a slam fashion, but this time the ball bounces out, so maybe practice more i guess

maybe some tips from you guys,
coz im feeling im not translating my added strength to my vert, need to optimize jumping, dunno if sprinting could help or just dunk practices, right now im doing dunk practice sessions after a game maybe 3x or more a week depends

jumperer

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #13 on: August 09, 2015, 07:37:19 pm »
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i see. do you normally plant LR or RL? i feel like if you plant LR youll have an easier time jumping off one foot since your left foot will be stronger.

tonkits

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Re: getting back, getting stronger (out of the forums but not out of shape)
« Reply #14 on: August 09, 2015, 07:52:43 pm »
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@jumperer
im goofy footed, im right handed but plant like john wall, normally people would plant RL, but i plant LR, same as john wall's, on single leg i jump higher doing left hand layups, RL is more fluid and looks better when dunking, dunno the cons of LR for a right handed but im guessing there is, but hey, we have to make do with what we have :)