Author Topic: nj24bball's training  (Read 13085 times)

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Harvey

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Re: nj24bball's training
« Reply #30 on: July 21, 2012, 10:57:38 pm »
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Can I ask why you're doing high rep squats?
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nj24bball

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Re: nj24bball's training
« Reply #31 on: July 22, 2012, 02:10:32 pm »
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Can I ask why you're doing high rep squats?

Right now I'm doing 10 reps for squats because this is the first time I have been able to squat consistently in almost an entire year. My goal right now is to use a lighter weight, work on getting my form back, and get a good burn in my glutes, hamstrings, and quads. Once I get close to the max squat I had before my knees began to hurt, I'll probably switch to doing 2 squat sessions a week, one of them will be with a heavier working weight doing 3 sets of 6 with 75%-80% of my max squat or something like that. The other day will be devoted using maybe 50% or 60% of my max squat and doing 6 sets of 3, working on speed and really exploding out of the bottom portion of the lift.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #32 on: July 24, 2012, 02:04:00 pm »
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Shot around for an hour or so today. I used something called a Dr. Dish. Its basically a net that goes around the hoop, rebounds your shot, and then passes it back out to you. So I was able to get up a lot of shots using it.

Warm Up

Workout:

Bench Press
1 set of 10 (45 lbs)
4 sets of 5 (140 lbs) 1:30 break between each set

20 Push-Ups as my cool down

Triceps Extension
3 sets of 15 (5 bars on the machine) 1:30 break between each set

Dips with my feet elevated on a bench
3 sets of 10         30sec break between each set

Squats
1 set of 10 (135 lbs)
1 set of 10 (195 lbs)
My knee was starting to hurt a little but on the last set, so I decided not to push it and do another set.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #33 on: July 26, 2012, 03:02:54 pm »
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Did some conditioning today, shot around for almost an hour, then hit the weight room. Decided to switch up my workout a little bit.
If possible, I want to get to the gym on Tuesday, Thursday, and Saturday.
Tuesday workout:
Squats
5 sets of 5 (2 warm up sets and then 3 sets with a challenging weight)
Bench
5 sets of 5 (same set up as squats)
Barbell Rows
5 sets of 5
Weighted Sit-Ups
3 sets of 10-25 (depending on how much weight I decide to use)
Dips
3 sets of Max

Thursday workout:
Deadlift
3 sets of 5
Military Press
5 sets of 5 (2 warm up sets, 3 sets with working weight)
Pull-Ups
3 sets of Max
Side Bends
3 sets of 10-25 (depending on the weight)
Maybe throw in Chin-Ups to finish off the workout

Saturday workout: (If I can get to the gym, otherwise I'll do this workout on Tuesday)
Squats
5 sets of 5 (Increase weight each set)
Bench (2 warm up, 3 with working weight)
Dumbbell rows
3 sets of 8
Weighted Sit-Ups
3 sets of 10-25 (depending on the weight)


Today I did the Thursday workout.

Workout:
Deadlift
1 set of 5 (115 lbs)
1 set of 5 (155 lbs)
1 set of 5 (185 lbs)

Military Press
1 set of 5 (35 lbs)
1 set of 5 (45 lbs)
3 sets of 5 (65 lbs)

Pull-Ups
3 sets of 10, 6, 5

Side Bends
3 sets of 15 each side (50 lbs db in my hand)




Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #34 on: July 31, 2012, 12:08:49 am »
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I was up at my cabin all weekend, so I didn't have access to a gym. I went paddle boarding for about 30 minutes on Saturday. Also on Saturday I hauled probably 30 buckets full of rocks up off the beach. Each bucket probably weighed 60 lbs, so I guess I'll call that my workout for the weekend.
Tonight I went and played some pick up ball at my old high school. We only played for an hour, but I got a good workout in. My game felt really good tonight. I wasn't settling for jump shots like I usually do. Instead, I was cutting and driving to the hoop to get easy baskets. I also threw down a lob dunk after on of the games and did a few full approach jumps. I was actually getting up pretty good tonight and my knees weren't bothering me at all really.
Going to get my workout in tomorrow afternoon and then go float down a river on some tubes with a few friends. Should be a good way to relax after the workout. ;D
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #35 on: July 31, 2012, 04:46:01 pm »
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Shot around for a little while today. Went to the weight room and did my squats for the day. Then I headed over to lifetime to swim and workout with my cousin.

Workout:

Box Squats
1 set of 5 (135 lbs)
1 set of 5 (155 lbs)
1 set of 5 (185 lbs)
1 set of 5 (205 lbs)
1 set of 5 (225 lbs)

Swim 1/4 mile

Bench
1 set of 5 (95 lbs)
1 set of 5 (115 lbs)
3 sets of 5 (145 lbs) Haven't really kept track of bench in the past, but I'm pretty sure this is a  :personal-record:

Dumbbell Rows
3 sets of 8 (55 lbs)

Triceps rope pulldown
3 sets of 12, 10, 10 (42.5 lbs)

Cable Bench Press
2 sets of 10 (70 lbs)

Abs

 
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #36 on: August 02, 2012, 03:48:32 pm »
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Last night I went on the elliptical for 25 minutes. I kept my heart rate at an average of 174 and I ran 5.1 miles. I also shot around with my brother before that for 40 minutes.

Today, I shot some hoops for a while, then went and did my work.

Workout:

Deadlift
1 set of 5 (120 lbs)
1 set of 5 (160 lbs)
1 set of 5 (190 lbs)

Military Press
1 set of 5 (45 lbs)
1 set of 5 (55 lbs)
3 sets of 5 (75 lbs)

Alternated between Pull-Ups and Side Bends
Pull-Ups
3 sets of 12, 6, 5 2 more reps than last workout

Side Bends w/ 50 lbs dumbbell
3 sets of 17 each side

Stretch
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #37 on: August 03, 2012, 01:54:36 pm »
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Did a light shooting session this morning, then war med up and started my workout.
I decided to record some of my workout this morning, just so I could see how everything is looking.

Workout:

Barrier Jumps

Line Hops (Front-back and side-side)

Practice Jumps (Standing, 2-step approach, and full approach

Full Court Runs

Hang Snatches
2 sets of 5, 4 (85 lbs)
2 sets of 3 (95 lbs)

If anyone is knowledgable on hang snatch form, feed back would be greatly appreciated
<a href="http://www.youtube.com/watch?v=Z1CgfUnftME" target="_blank">http://www.youtube.com/watch?v=Z1CgfUnftME</a>
« Last Edit: August 03, 2012, 02:03:33 pm by nj24bball »
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #38 on: August 04, 2012, 05:23:27 pm »
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Got over to the gym today and did my workout.

Workout:

Warm Up

30yd sprints
2 warm up sets
3 at 100% effort

Box Squats
1 set of 5 (135 lbs)
1 set of 5 (155 lbs)
3 sets of 5 (225 lbs)

Bench Press
1 set of 5 (95 lbs)
1 set of 5 (115 lbs)
3 sets of 5, 5, 4 (150 lbs) I will use this weight next workout to get 5 reps on the last set

Bent Over Rows
1 set of 5 (65 lbs)
1 set of 5 (85 lbs)
3 sets of 5 (100 lbs)

Weighted Sit Ups
3 sets of 15 while holding a 20 lbs db at my chest

Triceps Extension
3 sets of 12 (6 bars on the machine)

Stretch
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #39 on: August 07, 2012, 01:56:30 pm »
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Played some pick up ball last night for an hour and a half. Got my feet taken out from under me on 2 rebounds and ended up falling on the same hip twice, so my hip is pretty sore right now.

Today I went for a run and then did my workout.

Workout:

Run for 18 minutes

Deadlift
1 set of 5 (125 lbs)
1 set of 5 (165 lbs)
1 set of 5 (195 lbs)

Military Press
1 set of 5 (65 lbs)
1 set of 5 (75 lbs)
3 sets of 5 (80 lbs)

Pull Ups
3 sets of 13, 8, 5 (3 more reps than last time)

Side Bends Holding a 50 lbs db
3 sets of 20 each side
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #40 on: August 09, 2012, 02:14:12 pm »
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Went for a run last night. I just took a random path around my neighborhood. The run ended up being 3.2 miles and I did in in 24 minutes.

Today I did my workout.

Workout:

No Squats today because my knees were hurting from my run last night.

Bench
1 set of 5 (95 lbs)
1 set of 5 (115 lbs)
3 sets of 5 (150 lbs)  :personal-record: Will move to 155 lbs next workout

Hang Snatches
2 sets of 4 (95 lbs)
2 sets of 3 (105 lbs)

Someone had taken away the heavy dbs from the weight room, so the heaviest they had was 30 lbs. I didn't feel like doing rows with 30 lbs because I felt like it wouldn't benefit me.

Incline weighted sit ups (holding a 25 lbs db)
3 sets of 18

Triceps extension
3 sets of 15 (6 bars on the machine)

Stretch
« Last Edit: August 09, 2012, 05:26:16 pm by nj24bball »
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #41 on: August 10, 2012, 11:57:45 am »
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Didn't lift today. I just did some sprints.

Down and back on the court 3 times (30 sec rest) Down and back 3 times (30 sec rest) Down and back 3 times (30 sec rest) Down and back 3 times (3 min rest) Down and back 3 times (30 sec rest) Down and back 3 times (30 sec rest) Down and back 3 times (2 min rest) Down and back 3 times (30 sec rest) Down and back 3 times (1 min rest) Down and back 3 times (Done)
Did a total of 30 down and backs.

Stretch
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #42 on: August 11, 2012, 08:52:04 pm »
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Shot around for awhile today, then I did a workout tonight. Nothing really worth recording though, except for pull ups.

Pull Ups
3 sets of 13, 9, 6 (2 more reps than last time)
Philippians 4:13  I can do all things through him who strengthens me.

fast does lie

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Re: nj24bball's training
« Reply #43 on: August 12, 2012, 02:46:46 am »
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Is your patellar tendonitis located down the center of your knee or does it linger to the sides of the knee ever?  Since the patellar tendon runs down the center of the knee below the knee cap, I've heard taht tendonitis doesn't necesarrily have to hurt at the patellar tendon.  Which is why I'm wondering exactly what problem my knee has.

My patellar tendonitis pain starts right below my knee cap and then ends right above the knee cap. I don't really experience any pain off to the side.
Where does your knee hurt at?

I've got some pain down the center of the knee like you, but I also have a little bit of pain to the side near the tip of the fibia (it is a little bit swollen).  It's nothing unbearable, but still bothersome.

I can't help but notice that your nutrition lacks more protein.  It's better to eat some type of clean protein like whey powder or from veggies like raw broccoli/spinach/beans in hot water, then like meatballs from spaghetti b/c of the sodium.

Other than that, seems like you've got a good plan to start out slow and move up as you build strength.  My routine is based on basketball too but is much more strength oriented.  i'm mottling after nate robinson/ty lawson since i am not as lengthy as you.

Look forward to seeing your progression and improvement.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

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Goal: Maintain 385-405lb squat while cutting down to 165 LB

nj24bball

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Re: nj24bball's training
« Reply #44 on: August 13, 2012, 01:15:21 pm »
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Workout:

Bench
1 set of 5 (95 lbs)
1 set of 5 (115 lbs)
3 sets of 5, 4, 2 (155 lbs) Stay at this weight till I can get 5, 5, 5,

Triceps Extension
3 sets of 10 (7 bars on the machine)

Hang Snatch
1 set of 3 (95 lbs)
2 sets of 1 (115 lbs)
5 sets of 2 (95 lbs)

Abs

Stretch
Philippians 4:13  I can do all things through him who strengthens me.