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bedouindunker

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My Journal... My journey... Need help...
« on: July 19, 2010, 03:30:37 am »
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hey man! here's the info... THE JOURNAL... THE JOURNEY...

AGE: 20

HEIGHT: 5'10 without shoes - 5'11 with shoes

WEIGHT: 190 lbs

SLEEP SCHEDULE: if there is no school... i sleep 12 am and wake up 8 am... if there is school... i sleep 11 am... wake up 7 am... i sleep late because i cant sleep... im always awake and explosive... very excited... coz of all the training and goal achieving...

BODY TYPE: im muscular...both upper and lowerbody... but i still carry some body fat around my midsection... mostly there...

GOALS: short term goals... hang on the rim with one hand with ease... hang on the rim with both hands... with ease... and do pull ups on the rim like dwayne wade's pregame routine... long term goals.... dunk with one hand... dunk with two hands... dunk in games... and dunking with ease... Play college basketball... get athletic scholarship... God willing.. play professionally... with all of this... i would be able to help my parents and family... in the future... i would like to have my own gym or training facility... and i will help other people achieve their goals...

CURRENT ABILITY: i can grab the rim with 1 hand but thats my best jump... on a good day... thats my max jump... all out effort... my highest...

INJURY HISTORY: thank God... havent been injured...

TRAINING HISTORY & ACHIEVEMENTS: i trained since i was in grade 9... it started with the jumpsoles... playing basketball... i want to dunk so bad... i did everything... and after a few years... my friend introduced and influenced me to lift weights... "BODYBUILDING"... he told me that it will make me dunk and stuff... "LEGS"... get stronger... everything... i was still not jumping higher... so i stayed away from those... i just got big and bulky... then i became a research freak... asking for help... then i found vertical jump bible... did it for like
a year... gained some inches... then i met jack woodrup (verticaljumping.com)... he helped me too... gained some inches too... for 4 years of proper vertical jump training with them... i achieved to jump high enough to grab the rim... i cant even touch the backboard before... LIFE IS HARD... TOUGH TIMES... all of my classmates, friends and relatives gave up their dream of dunking... and basketball... they all surrendered... im the one left... still persisting... grinding.. working my ass off.... working even harder... im the most talented or most gifted athlete... or not even super tall... but i wont back down...i always give my 110 % to achieving my goals... especially training... i always want to get after it... train hard... i want to prove all the doubters and haters wrong!

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: for the last 3 months ive been doing the "built like a bad ass" training program from joe defranco... squats, deadlifts, bench press, chinups... and i included a dynamic effort day... which is also from him.... practice jumping... and box jumps... i practice shooting everyday.... ball handling and dribbling everyday... i dont play full court 5 on 5 basketball... i focus on individual development for basketball... as for conditioning... i just do tempo work... extensive conditioning... i only do intense hardcore metabolic conditioning like on pre season... like a month before the season...

BRIEF OVERVIEW OF CURRENT DIET: breakfast - 3 eggs, 1 bowl of oatmeal, 1 piece of fruit... lunch - protein and half cup of rice, 1 pc of fruit. dinner - protein , 1 cup of rice, 1 pc fruit... i snack like 1 pc of fruit when im hungry... i only take multivitamin, fish oil, vitamin c.... i dont eat junk food... i drink sodas... i eat lots of protein... im guilty with the veggies... i dont eat enough veggies...

IMPORTANT ACTIVITIES: im ok with school... i have time to train... coz my schedule is good... for basketball... maybe if some guys add me to a league team... thats about it... nothing more is gonna interfere... oh... and friends... that are mad at me... because they want me to drink with them and party all night... id rather train my ass off to dunk.... lol... and my dad... who told me that its impossible for me to dunk... HAHA! =p

thanks for this man...

i really appreciate it....

it means alot to me...

God bless you man... and i hope you achieve all of your goals too!

lets do this!

i will do everything! anything!

i will work my ass off!

my tryouts are in august and september... i hope to dunk by then... if not... its ok... i will still continue to persist... and be the best that i can be... and to dunk! no matter what!

adarqui

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Re: My Journal... My journey... Need help...
« Reply #1 on: July 19, 2010, 03:56:51 am »
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great post man..

hey man! here's the info... THE JOURNAL... THE JOURNEY...

AGE: 20

HEIGHT: 5'10 without shoes - 5'11 with shoes

WEIGHT: 190 lbs

SLEEP SCHEDULE: if there is no school... i sleep 12 am and wake up 8 am... if there is school... i sleep 11 am... wake up 7 am... i sleep late because i cant sleep... im always awake and explosive... very excited... coz of all the training and goal achieving...

BODY TYPE: im muscular...both upper and lowerbody... but i still carry some body fat around my midsection... mostly there...

GOALS: short term goals... hang on the rim with one hand with ease... hang on the rim with both hands... with ease... and do pull ups on the rim like dwayne wade's pregame routine... long term goals.... dunk with one hand... dunk with two hands... dunk in games... and dunking with ease... Play college basketball... get athletic scholarship... God willing.. play professionally... with all of this... i would be able to help my parents and family... in the future... i would like to have my own gym or training facility... and i will help other people achieve their goals...

CURRENT ABILITY: i can grab the rim with 1 hand but thats my best jump... on a good day... thats my max jump... all out effort... my highest...

INJURY HISTORY: thank God... havent been injured...

TRAINING HISTORY & ACHIEVEMENTS: i trained since i was in grade 9... it started with the jumpsoles... playing basketball... i want to dunk so bad... i did everything... and after a few years... my friend introduced and influenced me to lift weights... "BODYBUILDING"... he told me that it will make me dunk and stuff... "LEGS"... get stronger... everything... i was still not jumping higher... so i stayed away from those... i just got big and bulky... then i became a research freak... asking for help... then i found vertical jump bible... did it for like a year... gained some inches... then i met jack woodrup (verticaljumping.com)... he helped me too... gained some inches too... for 4 years of proper vertical jump training with them... i achieved to jump high enough to grab the rim... i cant even touch the backboard before... LIFE IS HARD... TOUGH TIMES... all of my classmates, friends and relatives gave up their dream of dunking... and basketball... they all surrendered... im the one left... still persisting... grinding.. working my ass off.... working even harder... im the most talented or most gifted athlete... or not even super tall... but i wont back down...i always give my 110 % to achieving my goals... especially training... i always want to get after it... train hard... i want to prove all the doubters and haters wrong!

nice man, your motivation/dedication seem legit, that's what is needed to achieve goals like this.. good stuff.

Quote
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: for the last 3 months ive been doing the "built like a bad ass" training program from joe defranco... squats, deadlifts, bench press, chinups... and i included a dynamic effort day... which is also from him.... practice jumping... and box jumps... i practice shooting everyday.... ball handling and dribbling everyday... i dont play full court 5 on 5 basketball... i focus on individual development for basketball... as for conditioning... i just do tempo work... extensive conditioning... i only do intense hardcore metabolic conditioning like on pre season... like a month before the season...

what are your stats on those lifts/exercises? squat/deadlift/bench/chins?

what week are you on, in built like a badass? doesn't even matter really but would be good to know.. that program is not something you would want to do while trying to peak vert prior to a tryout etc..

you included a dynamic day, how often do you actually jump max effort, once per week?

you have those august/september tryouts soon, don't you think you should be getting at least 1 day a week of full court basketball, to prepare for those tryouts?

how long do your dribbling/shooting sessions last?

are you taking protein/post workout shake after your dribbling/shooting sessions, tempo sessions, AND training sessions? that post workout nutrition is important for recovery so just making sure you're getting it in after ANY session.

Quote
BRIEF OVERVIEW OF CURRENT DIET: breakfast - 3 eggs, 1 bowl of oatmeal, 1 piece of fruit... lunch - protein and half cup of rice, 1 pc of fruit. dinner - protein , 1 cup of rice, 1 pc fruit... i snack like 1 pc of fruit when im hungry... i only take multivitamin, fish oil, vitamin c.... i dont eat junk food... i drink sodas... i eat lots of protein... im guilty with the veggies... i dont eat enough veggies...

i would cut out the sodas.. you have a tryout soon, just cutting out those sodas will help you shed a bit of fat before tryouts.

Quote
IMPORTANT ACTIVITIES: im ok with school... i have time to train... coz my schedule is good... for basketball... maybe if some guys add me to a league team... thats about it... nothing more is gonna interfere... oh... and friends... that are mad at me... because they want me to drink with them and party all night... id rather train my ass off to dunk.... lol... and my dad... who told me that its impossible for me to dunk... HAHA! =p

thanks for this man...

i really appreciate it....

it means alot to me...

God bless you man... and i hope you achieve all of your goals too!

lets do this!

i will do everything! anything!

i will work my ass off!

my tryouts are in august and september... i hope to dunk by then... if not... its ok... i will still continue to persist... and be the best that i can be... and to dunk! no matter what!

let's make it happen.. need a bit more feedback on those questions above, then i'll be able to start recommending some ideas for what you should do leading up to august/september, which is RIGHT around the corner so.. but even after september we'll come up with a solid plan.

peace!

bedouindunker

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additional info / feedback and stuff
« Reply #2 on: July 19, 2010, 05:33:39 am »
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STATS:

1 rep max
Squat - 331 lbs
deadlift - 370 lbs
bench press - 185 lbs
chin ups - 5 chins (max)

I jump once... max effort... per week...

I dont drink a post workout protein shake... because of financial problems at the moment... tough times...

Dribbling/ Ball handling - 1 hour
Shooting (along with 1 on 1 or 3 on 3) - 2-3 hours

but its not really consistent like everyday... it depends on school, family, chores, errands, so it can be every other day... or if the schedule is good... everyday.... depends on soreness on the body also... 

and im on week 8 of the "built like a bad ass" program...

because i want to be in the 170-175 lbs weight range... i think thats the perfect weight for me... if i go to that weight... ill be ripped... and there will be no more body fat to weight me down... so i can be more athletic and mobile... i still feel heavy in this bodyweight... 190 lbs...

my height is 5'10-5'11...

the try outs are gonna be on either late august or early september...

its an intercollege team (interdepartment)... its not yet the official college varsity team... that will be next year... march i think... so that will be another journey... i just want to focus on making the intercollege team first... then work my way up... as walkon...

my university is like division 1 here in the philippines...

thanks man...

i will get this...

adarqui

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Re: additional info / feedback and stuff
« Reply #3 on: July 19, 2010, 06:25:00 am »
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STATS:

1 rep max
Squat - 331 lbs
deadlift - 370 lbs
bench press - 185 lbs
chin ups - 5 chins (max)

squat is nearly 1.8xBW, nice.. BUT, you're definitely lacking overall body power, based on your bench/chins.. This means, you have plenty of room for improving your power/speed/vert once you lean up a bit and get to 175 or so. Your legs are strong, upper body much weaker, but think about how much power you will have with 10-15 lb of fat loss.. big progress..

Quote
I jump once... max effort... per week...

The first thing I would do is focus on jumping maximally at least 2x/week. If jumping is one of your main goals, to really catch the eye of those coaches, then jumping 1x/week maximally is definitely not enough. I would completely change up your dynamic day too, instead of box jumps I would focus on reactive exercises such as MR tuck jumps/stiff leg ankle hop progressions etc.
 

Quote
I dont drink a post workout protein shake... because of financial problems at the moment... tough times...

ah.. understood.. maybe some milk if you can.

Quote
Dribbling/ Ball handling - 1 hour
Shooting (along with 1 on 1 or 3 on 3) - 2-3 hours

but its not really consistent like everyday... it depends on school, family, chores, errands, so it can be every other day... or if the schedule is good... everyday.... depends on soreness on the body also...  

right.. starting this week though, I would get in at least 1 session of full court games if you can.. you want to be 100% during that tryout, which means you will need to be in full court game shape, for sure.

Quote
and im on week 8 of the "built like a bad ass" program...

alright well i will post a small workout routine that i think would be better.. no need to really be pushing the weights like crazy right now.. top priorities for you, in my opinion, are improving basketball conditioning for tryout, losing some fat, maintaining (or slightly increasing) strength.. improving strength like crazy shouldn't be the primary concern, as it will cause too much fatigue while preparing for the tryout.

Quote
because i want to be in the 170-175 lbs weight range... i think thats the perfect weight for me... if i go to that weight... ill be ripped... and there will be no more body fat to weight me down... so i can be more athletic and mobile... i still feel heavy in this bodyweight... 190 lbs...

my height is 5'10-5'11...


would it be possible for you to do some 1 hour walking at night? maximal speed you could walk (4-4.5mph), without jogging of course.. that is really effective for burning fat, highly underrated.. if you could get in 1 hour a night for say, 5-6 days a week until pretty much before tryout, you could lose a good ~5 lb of fat just from that alone.. and it wouldn't tap into your recovery/strength etc, it's very relaxing/light.


Quote
the try outs are gonna be on either late august or early september...

its an intercollege team (interdepartment)... its not yet the official college varsity team... that will be next year... march i think... so that will be another journey... i just want to focus on making the intercollege team first... then work my way up... as walkon...

my university is like division 1 here in the philippines...

thanks man...

i will get this...

6:30AM here, im off to sleep, ill post my workout thoughts tomorrow.. "built like a bad ass" would be fine if you didn't have a tryout coming up.. i'm leaning towards 2d/week of lifting (full body).. that would be enough to maintain or improve strength for sure, with all the other work you're doing.

peace man

bedouindunker

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Re: My Journal... My journey... Need help...
« Reply #4 on: July 19, 2010, 12:05:36 pm »
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so... in order to dunk....

i have to do this things:

from 190 lbs... go down to 175 lbs?

get lean...

is it possible to dunk when you can grab the rim... dunk in late august or early september?

i can feel it... i feel its gonna happen... lol....



adarqui

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Re: My Journal... My journey... Need help...
« Reply #5 on: July 19, 2010, 07:40:18 pm »
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so... in order to dunk....

i have to do this things:

from 190 lbs... go down to 175 lbs?

get lean...

well, not necessarily get to 175, i mean 180 would be a good start for sure, we'd re-evaluate when you get there.. if you lost 10 lb of fat while maintaining strength that would be at least 3 inches on your running vert :)

Quote
is it possible to dunk when you can grab the rim... dunk in late august or early september?

well, not really.. i mean, you need to be able to get a few inches of your wrist over the rim to dunk with consistency.. so that's where we need to get.

Quote
i can feel it... i feel its gonna happen... lol....

i would do this for the next week.. it's less upper body intensive, more focus on lower body strength/power, and will have you getting in 2 max effort jumping sessions in per week.. i would try and do it like:

Week 1:
- Monday: Day 1
- Thursday: Day 2











Day 1:
- WARMUP

- SPRINT WARMUP
- SPRINTS: 20 yards @ 5x, full recovery in between sprints (2-3mins)
- WARMUP JUMPS
- MAX EFFORT JUMPS: about 10-15 max effort jumps total

- JUMP SQUATS: 20% of 1RM @ 4 x 3, 1 minute rest in between sets
- MSEM SQUATS: 90% of 1RM @ 2 x 3 singles (~30 sec rest between singles), 5 minutes rest between sets
- WALKING LUNGES: 3 x 5 each leg, 3 minutes rest between sets
- S1: PUSHUPS: 3-4 x AF
- S1: CHINUPS: 3-4 x AF

- CORE
- STRETCH




Day 2:
- WARMUP


- SPRINT WARMUP
- SPRINTS:
20 yards @ 5x, full recovery in between sprints (2-3mins)
- WARMUP JUMPS
- MAX EFFORT JUMPS:
about 10-15 max effort jumps total

- JUMP SQUATS: 20% of 1RM @ 4 x 3, 1 minute rest in between sets
- SQUATS: 3 x 8, 3 minutes rest between sets
- WALKING LUNGES: 3 x 5 each leg, 3 minutes rest between sets
- BENCH PRESS: work up to a 1x5
- CHINUPS: 3-4 x AF

- CORE
- STRETCH






that seem doable ? need any clarification on anything ?

bedouindunker

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Re: My Journal... My journey... Need help...
« Reply #6 on: July 20, 2010, 03:36:10 am »
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goals for now... from 190 lbs... go down to 180 lbs... get leaner... ayt... got it... check... lose fat while maintaining strength...

im gonna start and do the program next week?
 
im gonna do this program up until late august and early September? how many weeks im gonna do this?

and why the upperbody workouts are less intensive? you said that my upperbody is really weak...

ayt man...

i will do this...

i will train my ass off!

thanks man... thanks for the opportunity and the support...

i wont let you down man...

this is for my family... to help my parents... and for our future...

i will dunk no matter what!

"hard work beats talent when talent doesn't work hard"




adarqui

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Re: My Journal... My journey... Need help...
« Reply #7 on: July 20, 2010, 05:28:10 am »
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goals for now... from 190 lbs... go down to 180 lbs... get leaner... ayt... got it... check... lose fat while maintaining strength...

yup!

Quote
im gonna start and do the program next week?

well you could start it by doing day 2 on thursday.. don't have to start with day 1.


Quote
im gonna do this program up until late august and early September? how many weeks im gonna do this?

until early september is the initial plan.. that'll help you reduce fatigue from lifting, but also really focus on explosive single efforts.. you should actually improve strength a bit as you drop the fat..

Quote
and why the upperbody workouts are less intensive? you said that my upperbody is really weak...

because right now, getting it stronger in terms of bench pressing etc, isn't a focus.. you should be really focusing on basketball skills, sport specific conditioning, and leg strength/power.. upper body strength training to a large degree will only cause excess fatigue, all we need is bodyweight movements and benching 1x/week to maintain.. but your chinups should go up while some fat is being dropped.

Quote
ayt man...

i will do this...

i will train my ass off!

thanks man... thanks for the opportunity and the support...

i wont let you down man...

this is for my family... to help my parents... and for our future...

i will dunk no matter what!

"hard work beats talent when talent doesn't work hard"

nice man, can't wait to see you progressing..

peace!

bedouindunker

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Re: My Journal... My journey... Need help...
« Reply #8 on: July 23, 2010, 10:45:20 am »
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i finished the day 2 workout man...

i love the sprints and max effort jumps...

and the weight room work...

all this stuff is firing up my CNS! my legs are telling my mind something! "you will dunk!" next month! LOL...

i feel like dunking already... lol... im just so sore... but its the best feeling ever...

and in my gym...

i get priceless looks... when i was doing the jump squats!

and i hate people doing their bicep curls in the squat rack! BIG BODYBUILDERS! lol.

thanks man...

ill hit you up on my progress... and stuff...

and i lost 2 lbs already! this is sick!

adarqui

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Re: My Journal... My journey... Need help...
« Reply #9 on: July 23, 2010, 11:08:46 am »
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i finished the day 2 workout man...

i love the sprints and max effort jumps...

and the weight room work...

all this stuff is firing up my CNS! my legs are telling my mind something! "you will dunk!" next month! LOL...

i feel like dunking already... lol... im just so sore... but its the best feeling ever...

and in my gym...

i get priceless looks... when i was doing the jump squats!

and i hate people doing their bicep curls in the squat rack! BIG BODYBUILDERS! lol.

thanks man...

ill hit you up on my progress... and stuff...

and i lost 2 lbs already! this is sick!

cool man! can you log the workout? check the latest posts in rip's journal for an example of how to log it.. just a quick logging of it in that format so i can keep track of everything (progression of weight/exercises etc).

awesome about the 2 lb man! have you been walking or what?

see i don't know what you actually did! lol

peace man

bedouindunker

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Re: My Journal... My journey... Need help...
« Reply #10 on: July 23, 2010, 11:32:56 pm »
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Thursday, July 22, 2010


i started...

Day 2 workout:

- WARMUP

- SPRINT WARMUP
- SPRINTS: 20 yards @ 5x, full recovery in between sprints (2-3mins)
- WARMUP JUMPS
- MAX EFFORT JUMPS: about 10-15 max effort jumps total

- JUMP SQUATS: 20% of 1RM @ 4 x 3, 1 minute rest in between sets
- SQUATS: 3 x 8, 3 minutes rest between sets
- WALKING LUNGES: 3 x 5 each leg, 3 minutes rest between sets
- BENCH PRESS: work up to a 1x5
- CHINUPS: 3-4 x AF

- CORE
- STRETCH

still doing my basketball skill work...
then i walk for 1 hour every night...

from 190 lbs... i weighed myself yesterday... i weigh 188 lbs...

my target weight is 180 lbs... to get lean... then when i get to 180 lbs... we will re-evaluate again...

thanks man!

piR

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Re: My Journal... My journey... Need help...
« Reply #11 on: July 23, 2010, 11:54:36 pm »
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Dude, post up weights too..

adarqui

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Re: My Journal... My journey... Need help...
« Reply #12 on: July 23, 2010, 11:55:27 pm »
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Thursday, July 22, 2010


i started...

Day 2 workout:

- WARMUP

- SPRINT WARMUP
- SPRINTS: 20 yards @ 5x, full recovery in between sprints (2-3mins)
- WARMUP JUMPS
- MAX EFFORT JUMPS: about 10-15 max effort jumps total

- JUMP SQUATS: 20% of 1RM @ 4 x 3, 1 minute rest in between sets
- SQUATS: 3 x 8, 3 minutes rest between sets
- WALKING LUNGES: 3 x 5 each leg, 3 minutes rest between sets
- BENCH PRESS: work up to a 1x5
- CHINUPS: 3-4 x AF

- CORE
- STRETCH

nice, post the weights in there too next time mang! hehe

what you do is just paste the workout into your log, then add something to this, so it goes from:
- SQUATS: 3 x 8, 3 minutes rest between sets

to

- SQUATS: (255) 3 x 8, 3 minutes rest between sets

etc..

Quote
still doing my basketball skill work...
then i walk for 1 hour every night...


nice man!

Quote
from 190 lbs... i weighed myself yesterday... i weigh 188 lbs...

my target weight is 180 lbs... to get lean... then when i get to 180 lbs... we will re-evaluate again...

thanks man!

no problem man!

peace

bedouindunker

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Re: My Journal... My journey... Need help...
« Reply #13 on: July 24, 2010, 12:44:18 am »
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ayt man...

i forgot the weights stats...

i will post them...

im getting the hang of these journals now... lol...

i wish that i found this earlier... like when i was still like in my freshmen year of high school... i will be dunking already...

my first "vertical jump training" was the jumpsoles program...

i managed to dunk on a 8 foot rim and a 9 foot rim! lol

bedouindunker

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Re: My Journal... My journey... Need help...
« Reply #14 on: July 27, 2010, 02:12:53 am »
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Tuesday, July 27, 2010

My friends were mad at me coz they want me to go out with them and drink and party, go to fastfood restaurants... i told them i will go hit the gym... they all laughed at me...


- WARMUP

- SPRINT WARMUP
- SPRINTS: 20 yards @ 5x, full recovery in between sprints (2-3mins)
- WARMUP JUMPS
- MAX EFFORT JUMPS: about 10-15 max effort jumps total

- JUMP SQUATS: (65) @ 4 x 3, 1 minute rest in between sets
- MSEM SQUATS: (295) @ 2 x 3 singles (~30 sec rest between singles), 5 minutes rest between sets
- WALKING LUNGES: (10) 3 x 5 each leg, 3 minutes rest between sets
- S1: PUSHUPS: 3-4 x AF
- S1: CHINUPS: 3-4 x AF

- CORE
- STRETCH

i suck at lunges... everytime i go use 20 lbs... 25 lbs - 30 lbs... i have trouble... get out of balance... lose form... theres always pain in my knees... i just have problems with lunges... so i go down and use 10-15 lbs...

but everything else is ok... those MSEM squats are a killer... all the people in the gym look at me... "priceless looks"... or "hater looks"... lol...

My friends were mad at me coz they want me to go out with them and drink and party, go to fastfood restaurants... i told them i will go hit the gym...

"someday my hardwork will pay off... and i will be like ANDREW DARQUI"

thanks man...