Author Topic: MattA's Journal  (Read 30830 times)

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MattA

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MattA's Journal
« on: January 31, 2011, 05:58:41 pm »
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Hey guys, this is my journal on improving my vertical and running jumps. Right now I am playing intramural basketball once a week on sundays and dealing with some agrivating patellar tendonitis in my left knee. My stats are 26-27 inch Vertical and 31-32 running verts. Hoping to get to 36 running so i can lay down a dunk, i've got a 7'9" reach. Anyway, heres what I did today

1/31/11
Explosive Bench Press
135x3,145x3,155x3,145x3

Explosive Front Squat

135x3,145x3,155x3,165x3

Explosive Deadlifts
185x3,195x3,205x3,215x3,225x3

Eccentric Unilateral Leg Press
2x10/leg

Calf Press
2x10
« Last Edit: February 02, 2011, 10:30:18 am by MattA »

MattA

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Re: MattA's Journal
« Reply #1 on: February 02, 2011, 10:31:21 am »
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2/1/11
Did 10 minutes of EMS on my left knee, felt good afterwards

MattA

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Re: MattA's Journal
« Reply #2 on: February 02, 2011, 08:05:26 pm »
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2/2/11
Easy Volume Workout

5 mins EMS on left knee/quad

Suspended Hamstring Curls
2x20-BW

Front Squats
2x20-85lbs

RDL
2x20-85lbs

10 mins EMS on left knee/quad

MattA

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Re: MattA's Journal
« Reply #3 on: February 03, 2011, 09:39:24 pm »
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2/3/11

EMS Left Knee 10 min
Ice Left Knee 20 min
Stretching 10 min

adarqui

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Re: MattA's Journal
« Reply #4 on: February 04, 2011, 04:16:44 am »
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welcome man!

how are you performing "explosive bench/dead/front squat" ? what percentage of your max are you using with them? or am i misinterpreting?

sucks about the patellar tendonitis, icing really helps, ems should help, and TKE's (last 15 degrees of knee extension) should help alot.. you can do tke's single leg on a leg extension, manually, etc.. i'd implement those and really focus on getting that VMO (teardrop quad) to fire strong.

if you ever feel like it, think about dropping a post like this, we pretty much all do it so that people interested in knowing more about our stats/diet/training history/injury history etc can make more educated training suggestions in your journal etc.

http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9073/#msg9073

peace man!

MattA

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Re: MattA's Journal
« Reply #5 on: February 04, 2011, 02:53:49 pm »
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Hey man, thanks for the advice about the knee, i'll work some of those TKE's into the mix. Yeah, the Explosive Bench, Frontsquats, and Deads are around 60-70% of my max, Ill probably do some waveloading between 65 and 80% from now on for just Bench and Deads, I'm cutting squatting out untill my knee is 100%.

AGE: 22

HEIGHT: 5'11"

WEIGHT: 185

SLEEP SCHEDULE: good, usually 7-9 hours, but I dont go to sleep till closer to midnight.

BODY TYPE: mesomorph, around 12-13% BF

GOALS: Running Jump 40" and VJ 35. 8% BF

CURRENT ABILITY: VJ-26-27, RVJ-31-32- off 1 and 2 feet,  ~12% BF, 295 Squat, 335 Deadlift, 215 Bench

INJURY HISTORY: Had OSD on my left knee when I was in high school and currently have patellar tendonitis in the same knee.

TRAINING HISTORY & ACHIEVEMENTS: lots of basketball and lots of inconsistent Squats and Bench

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: playing intramural basketball 1 time per week on Sunday Nights, training Explosive Deadlifts and light volume leg work.

BRIEF OVERVIEW OF CURRENT DIET: lots of Zaxbys haha, not too strict with the diet, if I actually ate clean for a month I'd probably be at 8%BF

IMPORTANT ACTIVITIES: School, BBall, givin the gf her daily cardio sesh

joejoe22

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Re: MattA's Journal
« Reply #6 on: February 04, 2011, 03:34:58 pm »
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Hey man, nice to have you here.  Do you have any vids of you jumping?  Seems like you're getting up there pretty well.  Are dunking consistently?  I remember in intramurals there was only a handful of guys that could dunk and you would have thought they were like NBA material.  Didn't much matter if they sucked otherwise, if you dunked in an intramural game, you were a made man.

MattA

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Re: MattA's Journal
« Reply #7 on: February 04, 2011, 03:46:24 pm »
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hey bro, thanks for the welcome. I can't dunk, thats my short term goal at the moment. I have a 7'9" reach and can get 10'5ish, was a couple inches higher before the tendonitis. But they don't allow dunking in intramurals, not that I would care. If i get up high enough, I'm throwin that bitch down and getting kicked out with a smile on my face

joejoe22

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Re: MattA's Journal
« Reply #8 on: February 04, 2011, 04:17:18 pm »
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I heard that!  Some things are just worth the Technical Foul!

MattA

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Re: MattA's Journal
« Reply #9 on: February 08, 2011, 09:09:14 pm »
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2/8/11

Split Squat+5sec ISO x3/leg-85lbs
Single Leg DB Clean+Push Press x3/leg-50lbs
DB Swing x10-50lbs
Hang Snatch x3-85lbs

Did Circuit 3 times-30-60sec between lifts

Ice+EMS on left knee
« Last Edit: February 08, 2011, 09:10:49 pm by MattA »

MattA

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Re: MattA's Journal
« Reply #10 on: February 09, 2011, 07:36:32 pm »
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2/9/11

1/2 Deadlift
275x5, 295x4, 315x3

Deadlift
185x5, 205x5, 225x5

Power Clean from pins
135x3, 145x3, 155x3

Weight: 186

Next time I'll do the Power Cleans from the hang instead of a dead stop on the pins so I can use the hamstings more.

Ice+EMS

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Re: MattA's Journal
« Reply #11 on: February 11, 2011, 12:05:25 am »
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Hey man, thanks for the advice about the knee, i'll work some of those TKE's into the mix.

have they been helping? the tke's? or too early to tell?




Quote
Yeah, the Explosive Bench, Frontsquats, and Deads are around 60-70% of my max, Ill probably do some waveloading between 65 and 80% from now on for just Bench and Deads, I'm cutting squatting out untill my knee is 100%.

 ya probably a smart move.. can replace squat with deadlift, rdl, and/or ghr/reverse hyper..



Quote
AGE: 22

HEIGHT: 5'11"

WEIGHT: 185

SLEEP SCHEDULE: good, usually 7-9 hours, but I dont go to sleep till closer to midnight.

BODY TYPE: mesomorph, around 12-13% BF

GOALS: Running Jump 40" and VJ 35. 8% BF

CURRENT ABILITY: VJ-26-27, RVJ-31-32- off 1 and 2 feet,  ~12% BF, 295 Squat, 335 Deadlift, 215 Bench

INJURY HISTORY: Had OSD on my left knee when I was in high school and currently have patellar tendonitis in the same knee.

TRAINING HISTORY & ACHIEVEMENTS: lots of basketball and lots of inconsistent Squats and Bench

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: playing intramural basketball 1 time per week on Sunday Nights, training Explosive Deadlifts and light volume leg work.

BRIEF OVERVIEW OF CURRENT DIET: lots of Zaxbys haha, not too strict with the diet, if I actually ate clean for a month I'd probably be at 8%BF

IMPORTANT ACTIVITIES: School, BBall, givin the gf her daily cardio sesh

never been to a zaxby's, but, their fries look good.. the food (hamburger/chicken sandwich) on their website looks good, but looks like they have alot of junk ;)



bam.



a few of the things you are doing could be aggravating the knee issues, for example, the squat+ISO lifts, the partial deads, the explosive squat/deads, etc.. when you get an issue like tendonitis, lifting explosively/with plenty of speed can really aggravate the issues.. overloading the top portion of a lift can also continue to that, but that would most likely be at "1/4th roms" which really overload the quads..

so just a though, keeping the lifts "more safe", ie slower/moderate tempo eccentrics, moderate-fast tempo concentric, nothing ballistic, no partials, no isos, could help the issue..

iso lunges/iso squats MURDER my knees.. it's very odd, i can shift everything p-chain, a-chain, anywhere, and just 1 set will cause at least 1 week's worth of knee issues.. i once obtained some serious knee tendonitis when i implemented iso db lunges & iso bb squats for ~1 week, tendonitis lasted 1month or more.. some people react very bad to iso lifts.

MattA

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Re: MattA's Journal
« Reply #12 on: February 16, 2011, 09:13:04 pm »
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2/16

Played bball sunday, monday, and tuesday. Jumped hard on sunday and was getting a good 5-6 inches over the rim, just a little short on some lop dunk attempts. back to lifting today

King Deadlift
2x5/leg- BW

SL RDL
2x5/leg-50lbs

SL Clean+Press
2x5/leg-50lbs

BSS
2x5/leg-100lbs

Done as Circuit

Bench Press
135x5,145x5,155x5,165x5,155x5,145x5,135x13

DB Swings
15s swings/15s rest for 4 minutes-50lbs


MattA

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Re: MattA's Journal
« Reply #13 on: February 23, 2011, 07:25:23 pm »
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Been sick for the past 4 days. Had intramural bball game sunday night, lost in OT 42-39, had 11 points, think i went 5-9, had a couple blocks that were pretty sick. Was probably getting 32-33 off 2 feet.

2/23/11

Deadlift
3x5-225

Hang Clean+Push Press
3x3-135

45 Hyper
3x10-BW+25

DB Swing
3x20-50

Single Leg 1/2 Squat
3x10-BW

Bodyweight:187-need to get down to 170-175

Left Knee has been feeling better though still not 100%. It doesn't really hurt anymore doing 2 foot approach jumps, but still has pain on one-legged takeoffs. I'm going to be doing a kinda concentrated loading these next 3 days. Doing 3x3-275 on the Deadlifts tomorrow and 3x1-315 on Friday with the same assistance stuff. Hopefully get a dunk in sunday night with a little caffeine and weight droppage.

joejoe22

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Re: MattA's Journal
« Reply #14 on: February 24, 2011, 10:19:52 am »
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That's a good game.  One thing that sucks about intramurals is the running clock.  That's why it's always low scoring games, cause you just don't have time to shoot enough.  Anyhow, hope you feel better.