Author Topic: Dunk journal  (Read 16615 times)

0 Members and 1 Guest are viewing this topic.

airborn

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +22
    • View Profile
Re: Dunk journal
« Reply #30 on: January 14, 2015, 03:04:09 pm »
0
I ended up taking the two days off.  Played basketball the second day, as well as military press, close grip, pull up superset.

Today: VJB workout B

Squat: 3x6 255, this was easy..I switched to a low bar squat. I didn't even realize I had been doing high bar.  Low bar feels so much better.  I barely even notice the weight on my back.

Romanian deadlift: 3x6 235 lbs

jump squat: 65 lbs 3x12

depth jump 18 in box: 3x6

lunge jumps: 3x10 each leg, these are tiring as hell when you do them after the lifts

rim jumps: 3x10, focused on touching both thumbs to the 9'10 ceiling

« Last Edit: January 14, 2015, 03:11:36 pm by airborn »

maxent

  • Hero Member
  • *****
  • Posts: 2241
  • Respect: +1397
    • View Profile
Re: Dunk journal
« Reply #31 on: January 15, 2015, 01:16:11 pm »
+1
Could do a specialised squat program like Russian Squat Routine?
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

airborn

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +22
    • View Profile
Re: Dunk journal
« Reply #32 on: January 16, 2015, 01:20:50 pm »
0
I love low bar squats.

Squat: Worked up to 365 lbs, 10 lb increments
2x2 back off sets at 315 lbs

My previous pr was 325, and at a body weight of 225 today I officially can squat 1.5x my body weight

I no longer feel like my form holds my squat back because my back and core is so stable In the low bar position.
« Last Edit: January 16, 2015, 01:28:29 pm by airborn »

airborn

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +22
    • View Profile
Re: Dunk journal
« Reply #33 on: January 17, 2015, 01:44:47 pm »
0
Squats 315 lbs 3x5

 10 135 lb military presses supersetted with 8 neutral grip pull ups, 3 sets

airborn

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +22
    • View Profile
Re: Dunk journal
« Reply #34 on: January 19, 2015, 04:22:14 pm »
0
depth jumps 18 in. 2x10

Squats: singles- 325, 335, 345, 4x2 of 315 after

romanian deadlifts: 275 lbs 1x5, couldn't hold the damn bar for any other sets, I got a couple reps in other set attempts, hand strength is definitely the limiting factor when it comes to deadlifts

jump squats 65lbs: 2x8

bench press: 185 lbs 3x8

pull ups: 4x8

calf raises on step with plate

foam roll/stretch

vag

  • Hero Member
  • *****
  • Posts: 4964
  • Respect: +2639
    • View Profile
Re: Dunk journal
« Reply #35 on: January 20, 2015, 04:05:14 am »
+1
romanian deadlifts: 275 lbs 1x5, couldn't hold the damn bar for any other sets, I got a couple reps in other set attempts, hand strength is definitely the limiting factor when it comes to deadlifts

Join the club, lol. Me, chrism, raptor, we all have the same issue with RDLs.
If you don't want to get straps for whatever reasons, try this: wrap a napkin around the bar at the spots you grab it. It has proven to improve my grip endurance very much, it reduces a lot the slipping inside your grip which was a big problem for me. But that trick is only about the slipping, eventually the grip will again give up, this is more like a patch, the real solution is straps.
woot

ChrisM

  • Hero Member
  • *****
  • Posts: 1778
  • Respect: +1192
    • View Profile
Re: Dunk journal
« Reply #36 on: January 20, 2015, 08:26:25 am »
+1
^Vag is truth! Lol!

Ive got some straps now that i plan on using as needed (heavy top set or higher rep where i know grip will be an issue). I will say this tho...I LOVE what deads do for my handle. Its never been considered very 'sport specific' but goodness, after just 1 session i can feel the difference while dribbling!
Insert motivational quote here...

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Dunk journal
« Reply #37 on: January 20, 2015, 11:21:37 am »
0
the real solution is to make your grip stronger.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ChrisM

  • Hero Member
  • *****
  • Posts: 1778
  • Respect: +1192
    • View Profile
Re: Dunk journal
« Reply #38 on: January 20, 2015, 12:05:02 pm »
0
Any suggestions LBSS? I seem to lose grip around rep 3 and have to reset :(
Insert motivational quote here...

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Dunk journal
« Reply #39 on: January 20, 2015, 12:12:36 pm »
+1
kroc rows.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ChrisM

  • Hero Member
  • *****
  • Posts: 1778
  • Respect: +1192
    • View Profile
Re: Dunk journal
« Reply #40 on: January 20, 2015, 01:09:30 pm »
0
Will try. Thanks!
Insert motivational quote here...

ChrisM

  • Hero Member
  • *****
  • Posts: 1778
  • Respect: +1192
    • View Profile
Re: Dunk journal
« Reply #41 on: January 21, 2015, 02:47:58 pm »
0
In my experience deads definitely help the handle. Toss up a vid of you playing/shooting/whatevs! And i dont think its been mentioned, what school are you walking on at? Keep pushing man and good luck!
Insert motivational quote here...

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Dunk journal
« Reply #42 on: January 22, 2015, 10:34:22 am »
+2
here's another quick reference for grip training:

<a href="http://www.youtube.com/watch?v=7rQkcQdwcso" target="_blank">http://www.youtube.com/watch?v=7rQkcQdwcso</a>
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

airborn

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +22
    • View Profile
Re: Dunk journal
« Reply #43 on: January 22, 2015, 03:23:19 pm »
0
I'll try to put up more videos soon. Need to work on grip strength

Hips sore from yesterday.

Basketball outside: 1 on 1 and dunking. 

depth jumps 30 in. :   3x10

explosive bench press: 3x8

some explosive pull ups

-------plate swings, grip strength, depth drops, squats, calves tomorrow

airborn

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +22
    • View Profile
Re: Dunk journal
« Reply #44 on: January 24, 2015, 12:25:20 pm »
0
Today:

shooting/dunk for 45 mins in the gym, my vertical has definitely increased since I've been in the gym last.  I was expecting it to since my baseline of strength has gone up, and I've been doing depth jumps/drops.  I can definitely feel myself transfer energy better from my descent into my jump.

30 in. depth jumps: 3x10, I'm getting higher and higher every time I do these

Paused squats (2 second pause, I'm counting to 3 but I'm sure that's fast) : 45x5, 135x5, 225x5, 275x5, 315x4, 315x4, 315x4 (exhaled during the pause of the last two reps too)  275x6 (exhale/true 3 second pause)

regular speed squat: 1x12, 225 lbs

30 in. box jump. 2x12,

probably calves, foam roll, stretch
« Last Edit: January 24, 2015, 12:54:38 pm by airborn »