Author Topic: Dunk journal  (Read 16614 times)

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airborn

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Re: I believe I can fly
« Reply #15 on: January 02, 2015, 12:34:06 am »
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Neutral grip dead hang chin-ups : 3 sets of 10, 8, 7

Squats: worked up to a a 315 fail, felt rushed due to time constraints, also alcohol the night before

Back off sets of 275 2 reps 4 reps, second set the last two reps were jump squats, tightened core a lot and it made me feel very explosive

Bench 5 sets of 185 with 7 or 8 reps per set

Romanian deadlift: 2 x 10 185

Calf raise and tricep extension same time 45 lb plate: 2 x 10
40 sit ups with 45 plate above head, half slow half fast

Superman extensions

Foam roll and stretch

airborn

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Re: I believe I can fly
« Reply #16 on: January 02, 2015, 03:42:03 pm »
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squats: worked up to 2 singles of 315.  Easiest 315 has ever felt.  2x2 of 285 after.

shooting, stretching later, maybe a core workout in the evening

airborn

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Re: Dunk journal
« Reply #17 on: January 03, 2015, 02:15:09 am »
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Late night work out: military press 55 3x8, super setted with 8 front raise, 8 front raise 20 lb standing on bosu ball

45plate front raises and side to side movements on bosu ball

More core worK, sit ups

Depth jumps from 12 inches 3x8, holding 10lbs in each hand for first twelve reps

Chin-ups to failure 2 times

Focused on keeping core tight for most exercises

Stretching

ChrisM

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Re: Dunk journal
« Reply #18 on: January 04, 2015, 06:22:13 pm »
+2
Its amazing how much strength training helps your j! Its almost unfair when you can pullup from 25-30 and shoot consistently. ;)
Insert motivational quote here...

Raptor

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Re: Dunk journal
« Reply #19 on: January 05, 2015, 04:45:19 am »
+1
Its amazing how much strength training helps your j! Its almost unfair when you can pullup from 25-30 and shoot consistently. ;)

Yes, absolutely. It's one thing to use close to 100% of your max strength to shoot and another to use a very low %. Much more precise in using a lower %.

It's like a difference between asking you to be precise using a medicine ball and a basketball.

airborn

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Re: Dunk journal
« Reply #20 on: January 05, 2015, 04:20:14 pm »
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Squats today: work up to 275 1x5, 285 3x5, every rep felt pretty easy, 295 3x5 tomorrow

foam rolling, stretching and maybe core later






airborn

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Re: Dunk journal
« Reply #21 on: January 06, 2015, 12:53:27 pm »
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Squats: 4x4 295, pretty easy, making good progress as reps of 285 are what I was stuck on a week or so ago.

seated military press: 1x7 145, 3x5 155

side raise, front raise alternating with 25plates: 3x16

sit ups with 45plate 1x30, last 10 were alternating which knee I went to

airborn

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Re: Dunk journal
« Reply #22 on: January 07, 2015, 05:07:53 pm »
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squats: 305lbs 6x2, first 3 sets were easy, last 3 hard, kept bar speed quick on all sets, was going below parallel, have some inner quad soreness right now which is weird since I haven't had lower body soreness in awhile, I could tell from my warm up sets my legs didn't want to have to do a lot of reps which is why I went with sets of 2

bench: 195 lbs, 3x7, pretty easy, will go for 8+ reps next time, and then add weight

close grip bench: 155lbs 10, 10, 14, pretty explosive with these, need more weight

palms away chin ups ( I forgot I had a pull up bar on my rack haha): 24 reps in as few sets as possible, can't remember how many it took, very tiring after bench/close grip


core work: sit ups w/ and w/o weight, planks, 30 push ups,  a lot of leg raises, flutter kicks

16 in. depth jumps to ~9.5 ft ceiling touch: 2x6, need to see how high the ceiling is. It could be 10 feet (these are tall ass ceilings, unnecessarily tall)

calf raises on step with a 45plate: 3 x failure, went down slow, exploded up


foam rolling/stretching/ankle work

will see how I feel tomorrow regarding squats, might be an off day

LBSS

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Re: Dunk journal
« Reply #23 on: January 07, 2015, 06:44:48 pm »
+1
do depth jumps before squats. faster-->slower within workouts as a general rule.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

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Re: Dunk journal
« Reply #24 on: January 08, 2015, 01:34:16 am »
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do depth jumps before squats. faster-->slower within workouts as a general rule.

The only exception would be MSEM squatting + depth jumping.

airborn

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Re: Dunk journal
« Reply #25 on: January 08, 2015, 09:18:04 am »
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do depth jumps before squats. faster-->slower within workouts as a general rule.

Why is that??

airborn

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Re: Dunk journal
« Reply #26 on: January 08, 2015, 04:17:37 pm »
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Squats: work up to 315 fail, could tell legs were weak

Romanian deadlifts: 225 3x6

A lot of core work, a few depth jumps

Calf raises with 25 plate on step, slow down explode up 3xfail

Bulgarian split squats: 3x8 each leg with 45 plate

Very tired, maybe only basketball tomorrow

Coges

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Re: Dunk journal
« Reply #27 on: January 08, 2015, 08:19:09 pm »
+2
do depth jumps before squats. faster-->slower within workouts as a general rule.

Why is that??

Generally always start with explosive work whilst your muscles are fresh. They can also provide a potentiation effect to make you stronger/more explosive on your squats as well.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Dunk journal
« Reply #28 on: January 11, 2015, 01:06:25 pm »
+1
follow. the. program. if it calls for 70%, use 70%.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: Dunk journal
« Reply #29 on: January 12, 2015, 03:29:50 pm »
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if the soreness is crippling maybe stay home. if it's just normal soreness then go train. it'll diminish after you warm up and it doesn't mean your body isn't ready to train. better to work through it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag