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posterizer

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Posterizer
« on: March 20, 2016, 07:18:59 pm »
+3
Hello adarq.org!  :ibjumping:

Background: I'm an 18 year old college freshman (skipped a grade, taking college easy and slow for now. will turn 19 deep into next school year) trying to be the most explosive basketball player on campus (that includes the scholarship players lol).  To do this, my short term goals are to attain a 35 SVJ, 40 DLRVJ (D-Rose stats). Long term goals are to be an absolute athletic monster.

I first played basketball as a HS Freshman. I grazed rim at 5'10". I was garbage, but fell in love with the game. I practiced for an average of 4 hours a day for two years to catch up skill-wise to guys that have been balling their whole lives. Because of this I have a pretty good shot and okay handles for a guard. I hold my own in pickup games with college bound players my age.

When I got to college (major d1 SEC school), I decided to see if I could dunk. I had grown 4.5 inches over the last few years and maintained my skills by practicing every few days. I missed the most basic of one handed dunks (indicates a max vertical of under 28 inches. Vertec tested at 22 SVJ/25 DLRVJ). For the next 4 months I "dunked" at least 5 times a week. Now I have a vertec tested 31 SVJ, 35 DLRVJ, 37 SLRVJ. I think I can continue to make gains just by jumping and balling, but I want to put on muscle and strength anyways as I get bullied in the paint, and I know lifting will amplify vert gains. For now, since I'm gaining weight, I'm not putting explicit focus on my SLRVJ, even though I'm around 3 feet from FT line dunking. I want to get explosive first, then get leaner, and finally work on jumping higher and farther off one leg.

These dunks were filmed on bad jumping days, but they're all I have that are indicative of my current jumping level. About 2 inches off from my Personal Bests. For some reason I jump way worse when I record. My run up becomes shaky and unconfident.
<a href="http://www.youtube.com/watch?v=t2a40o7F5Ak" target="_blank">http://www.youtube.com/watch?v=t2a40o7F5Ak</a>
My first soccer ball dunk... I was a disgustingly skinny fat and lanky(still lanky) 15 year old. <a href="http://www.youtube.com/watch?v=5lQ1UEkojY8" target="_blank">http://www.youtube.com/watch?v=5lQ1UEkojY8</a>

Misc. Stats:
Barefoot height, wingspan, & reach: 6'2.5", 6'8.5", 8'3"
"on-court" reach: 8'4"

My workout plan for the next few months (hoping to ride it out to 315x5 HSquat) is as follows:

Day 1:
Maintain basketball skills (also functions as a warmup)- 20 mins
Pickup basketball (only 3v3 or 4v4 half court. optional but I try to do this at least once a week) - 10 mins
Dunk session (I listen to hype music and go as animalistic as possible) - 30 mins-1hr
Lifting -
3x5 Squat to bench. With my femurs this squat is only a few inches above parallel, but still a half squat. Add weight every workout.
3x5 RDL. Add weight every workout.
4x8 DB Bench. Add weight when I hit all four sets for 8 reps
4x8 Lat Pulldown. Add weight when I hit all four sets for 8 reps. Chin-ups/Pull-ups are too easy and I don't have a weight belt.
Occasional Accessories (Lateral Raises, Cable Row, OHP, Hip Thrust, Leg Curl, GHR, etc.)

Day 2: FULL REST. Eat to my monstrous appetite's content.

Day 3: Repeat

_______________________________

Workout Log (ALL WEIGHT IS IN LBS)
_______________________________

Logs of the first three weeks of this workout. I think I was making mostly neural/noob gains, but my 3/19 workout was tough af. I think my body will have to put on more mass now (yay). I've already torn the seat of jeans from three weeks of "hypertrophy".

2/22/16
3hrs basketball. End of IM season. Was playing tons of pickup, got so fatigued and unexplosive. Couldn't dunk two handed off two feet. First dunk (off one leg) in the youtube vid was actually filmed this day. Was thrown around so much I was motivated to go to the weight room right after.
Full Squat: 105x6, 105x6. This weight felt sooo heavy lol
RDL: 95x6, 95x6

2/25/16
1hr30mins dunk session. Dunk session with 5'10" instagram dunkers with 46-48 inch verticals. Was so motivated that day I was absolutely flying off one. 40 inches probably. Hit a dunk 3 feet from the FT line. My last good session off one leg for a few months probably as I'm trying to get strong and heavier (not too fat).
Full Squat: 115x6, 115x6, 115x6
RDL: 100x6, 100x6, 100x6
DB Bench: 45x10, 45x10, 45x10
Lat Pulldown: 110x8, 110x8, 110x8

2/28/16
1hr15mins basketball (pickup and dunking)
Full Squat: 125x5, 125x5, 125x5
RDL: 105x8, 105x8

2/29/16
1hr football (very explosive)
Bodyweight upper body

3/1/16
30mins football (kinda explosive)

3/2/16
30mins jumping
Full Squat: 145x1, 135x5, 135x5, 135x5
RDL: 110x6, 110x6

3/4/16
30mins jumping
Full Squat: 155x1, 145x5, 145x5, 145x5 (Felt like breaking under that weight)
RDL: 115x6, 115x10
Bodyweight upper body

3/5/16
1hr jump training, change of direction, short sprints

3/6/16
Morning Bodweight: 162.0lbs
WTF! Is that even normal for a male ~6'3"? At this point I started eating a little more.

3/7/16
45mins basketball (dunking)
Full Squat: 160x5, 160x5, 160x5, 160x5
RDL: 120x8, 130x8

3/9/16
Full Squat: 170x5, 170x5, 135x8 (low back rounding got so bad, hips were creaking. found adarqui's glorious battles on bb.com and on the starting strength site and found the light)
RDL: 135x6, 135x6

3/11/16
1hr15mins basketball (skills + dunking)

3/12/16
2hrs dunking ("dunker" club. mistake of two dunk days in a row while fatigued from lifting. I felt good but could NOT get up)
Half Squat (squat to bench but this is what I'll call it): 185x5, 185x5, 185x5
RDL: 145x6, 155x6, 165x3
DB Bench: 55x6, 55x6, 55x8
Lat Pulldown: 110x10, 130x6, 140x6

3/14/16
1hr30mins basketball (intense dunking)
Half Squat: 200x5, 200x5, 200x5
RDL: 185x5, 185x5, 165x5 (Grip strength was making the 185lbs hard to use)
Bodyweight Upper body (by this point I mastered diamond push ups and chin ups. moving on to heavier weights for upper body, will still do this every two workouts or so if upper body is still recovering)

3/16/16
1hr30mins basketball (intense 3v3 and dunking). This was the first time I played a legit game (even tho it's half court) since I started lifting. I felt soooo explosive and quick, as if lifting removed my inhibitions. If an opponent was taking a shot 10 feet away from me, I shot out of a cannon to block his shot. My reaction time, and lag btwn what my mind wants to do and what my body does, is so quick now. I spot rebounds and get putback easy. Still haven't ever caught a lob tho, even outside of games :/
I can sink my hips so easily to change direction. My defense is probably the strongest part of my game. Handles have adjusted nicely to new found explosiveness. I think this is a result of lifting and jumping like a madman. I'm recruiting as much muscle as possible? Idk, but hopefully I will get even better as I get stronger and put on muscle.
Half Squat: 210x5, 215x5, 215x4.5, 225x2
RDL: 135x3, 175x5, 175x5, 175x5
2 Leg Concentric 1 Leg Eccentric Calf Raises

3/17/16
So excited from the game I played yesterday. Had to go back to the gym and be explosive,
35 min track workout. 80% 400m sprint intervals, then a bunch of 90% 60m sprints
30 mins basketball (4v4 half court). Before the game I checked my vert. Could barely dunk, was probably 8 inches down from the day before. Not surprising, considering I did maximal strength work. I was STILL so quick and explosive in game. Getting rebounds like Westbrook (we're the same size. Westbrook and Rose have the playing styles I want to emulate. Used to want to be like Wall but I think that type of athleticism is less trainable), skying over bigs to get rebounds. I pop up to jump so quickly. I used to me sad that my SVJ was trash and I blamed it on my small dip, but I think that's a blessing for basketball. Handles are fire, working well with my change of direction ability. In a month or two I'll be ready to take over full court pickup (I'm usually the 4th or 5th shortest on the "main" court).
Lat Pulldown: 140x6, 150x6, 150x6, 150x6
DB Bench: 50x8, 55x8, 55x7, 55x5

Deload weekend. Left calf is in pain, probably from the mix of 2LegCon1LegEcc Raises and abrupt change of direction in the pickup games. Since I lifted so close to max on Wednesday, I'm going to rest Friday, workout and lift submaximally on saturday, and rest again on Sunday. Back at it for another intense 2-3 weeks on Monday until I take 3-4 light days.

3/19/16
Slept only 4 hours the night before, but I was effortlessly jumping. It was a weird feeling. I was trying to smash the ball into the rim at the same time that I usually do, but I was still on the way up. My elbows were very bent at the top and I felt like my head was getting quite close to the rim. It feels like the "special" calf raises are helping my neglected ankle stiffness.
1hr dunking
By the end of the session I couldn't dunk at all anymore. Lost 14 inches of vert within the course of an hour... I chalk that up to my lack of sleep

30mins short sprints with rest, basically 40yd dashes. Raced an explosive, short-ish soccer player. Lost by a bit. I think I would've beat him on Wednesday or before my dunk session, but I'm not a sore loser so I'll give him props lol. Fast af.

Half Squat: 185x2, 215x3, 200x4, 185x5. I had NO animalistic drive or aggression. I read the historic post about how sleep doesn't affect power, but it 100% does for me. Probably could've PR'd again if I had double the sleep. Will never do that intentionally again.
RDL:135x3, 165x5, 165x5

Short depth jumps into max jumps
2 Leg Concentric 1 Leg Eccentric Calf Raises
One leg depth jumps into box jumps

Beat myself up at the end bc I felt like I could take it. Will eat and sleep a ton bc I know I'll be back for more at 100% on Monday
« Last Edit: March 20, 2016, 08:27:18 pm by posterizer »

seifullaah73

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Re: Posterizer
« Reply #1 on: March 20, 2016, 07:24:38 pm »
+2
Welcome Man  :welcome:

Man, you got some hops man especially the first jump, definitely a single leg jumper but you can dunk with both SL and DL.

Good luck with it.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

posterizer

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Re: Posterizer
« Reply #2 on: March 20, 2016, 07:34:55 pm »
+2
Welcome Man  :welcome:

Man, you got some hops man especially the first jump, definitely a single leg jumper but you can dunk with both SL and DL.

Good luck with it.

Thanks bro  :headbang:

Yeah I'm much better off one leg at the moment but all my dunks are on fastbreaks. I wanna posterize (see username) and I think it looks a lot more powerful to posterize someone off a forceful two legged jump.

See you around the forum

posterizer

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Re: Posterizer
« Reply #3 on: March 20, 2016, 09:10:33 pm »
+1
Physical State testing. Found it on Joel Smith's website in the comments section. Adarqui's mentioned in the article!!!!
http://www.just-fly-sports.com/the-five-elements-of-dunking/
http://www.zimm-co.com/PressTheSpaceBar/pressthespacebar2000.html

3/20/16

5 Second tap test score: 50 reps
idk if that's a good or bad score for me bc I just started using it today. According to just-fly-sports that's fast twitch tho  :strong:

Will test daily to see fluctuations in CNS. Is this broscience or nah?
« Last Edit: March 20, 2016, 09:16:02 pm by posterizer »

LBSS

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Re: Posterizer
« Reply #4 on: March 20, 2016, 10:29:40 pm »
+1
it may be broscience but i know adarq has used it in the past as a self-comparison. so it's not worth comparing your score to someone else but it might be useful as a way to track how you are day-to-day.

welcome, btw. looks like a good set up. just eat a lot. a lot. you're a kid still, take advantage of the anabolic furnace raging within while you still can.

ETA: if you can and have time, you might consider adding some more bodybuilding-type stuff for your upper body. do some rows, some curls, and some kickbacks. and maybe a core-specific thing like leg raises. if you're happy with the length of the workouts as they are and don't want to do more, then forget it. squat+RDL+DB bench+pull downs is a good base set.
« Last Edit: March 20, 2016, 10:31:51 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

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handstand + backflip + flag

ChrisM

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Re: Posterizer
« Reply #5 on: March 21, 2016, 12:18:23 pm »
0
Welcome! Vids look good! What SEC school are you at? I live mins aeay from UT and in the offseason you can usually find a couple ex college or current college guys playing pickup at the rec or local HS gyms. The pro ams are fun too!
Insert motivational quote here...

posterizer

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Re: Posterizer
« Reply #6 on: March 22, 2016, 03:26:53 am »
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3/21/16
1hr45mins sprinting, 3v3 basketball
Raced again, won this time :headbang:
Felt so fast, but had NO bounce today... strained for two hand dunks, and my body locked up and didn't even let me jump maximally or with fast approaches today. Probably just fatigued. I slept from 5-2... lot's of sleep but I don't think that's as refreshing as sleeping when it's dark out. 3v3 went smoothly, was too easy tho. I need to start playing 5v5 again. My schools team didn't make the tournament so most of the team plays at the Rec Center now! 3v3 isn't fatiguing me now so I think I'm ready to play with them. Saw a 5'10" white (irrelevant to the point) dude getting easy 2 handed put backs in game (42-44 vert). He told me he does 315x10 full pause squats... I'll probably have to SquatToBench 405x5 to display that amount of strength.

Squat to Bench: 215x5, 215x5, 215x5. Too much force thru forefoot/low back on the last rep, but still clearing myself for 220 next workout. Pretty good considering my lack of explosiveness today.
RDL: 170x5, 170x5, 170x5. Grip Strength seems to no longer be an issue. I'll push the weight up to 175 next workout.
DB OHP: 30x8, 35x6, 40x5, 40x5, 40x5. Benches were full today. I need to be going to the gym earlier.
Lat Pulldown: 120x6, 140x6, 160x5, 160x5, 160x5
Finished my workout with medium level box depth jumps into max jumps. Hopefully I'll feel bouncy again on Wednesday

Ate a pint of Ben & Jerry's Ice Cream post workout (1040 calories). Then ate 3 slices of pepperoni pizza, 8 chicken wings, 2 large potato wedges, and a concoction of yogurt and chocolate chip cookies, all from my dining hall (~1400 calories). About 3500 calories for the day. Aiming for 3500 on workout days and 2700 on rest days.
« Last Edit: March 22, 2016, 04:05:19 am by posterizer »

posterizer

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Re: Posterizer
« Reply #7 on: March 22, 2016, 04:01:30 am »
0
it may be broscience but i know adarq has used it in the past as a self-comparison. so it's not worth comparing your score to someone else but it might be useful as a way to track how you are day-to-day.

welcome, btw. looks like a good set up. just eat a lot. a lot. you're a kid still, take advantage of the anabolic furnace raging within while you still can.

ETA: if you can and have time, you might consider adding some more bodybuilding-type stuff for your upper body. do some rows, some curls, and some kickbacks. and maybe a core-specific thing like leg raises. if you're happy with the length of the workouts as they are and don't want to do more, then forget it. squat+RDL+DB bench+pull downs is a good base set.

Thanks! Yeah I don't really see the correlation between tapping a finger quickly and running fast that kellyb and Joel Smith talk about. Wouldn't want to see e-sports guys play basketball...

I do all my studying on off days so I have unlimited time at the gym. I've been taking upper body workouts less seriously than lower body, so I'll add more movements. I def need to add leg raises, I heard hip flexors are important for single leg jumpers.

The team at my school works out like this(vid below). They post pictures of pretty good weight gain transformations to instagram. Not much added body fat. Is the type of training they do effective? Do they just have superior nutrient partitioning or is visible fat gain not that bad with slow bulks at young ages? I was a chubby middle schooler so I'm not afraid to add a few % of bf in the pursuit of athleticism tho. I just know that at some point fat will limit my gains.

What confuses me is that these guys aren't especially explosive though. I know size and skill are more important, but I've seen about 8-10 guys from 5'9" to 6' at the rec center more explosive. Probably not putting enough emphasis on squat strength. All I see is a weird front squat, albeit from a 6'8" guy (2 plates, more than me right now lol).
<a href="http://www.youtube.com/watch?v=C9znhY0AGSI" target="_blank">http://www.youtube.com/watch?v=C9znhY0AGSI</a>

Welcome! Vids look good! What SEC school are you at? I live mins aeay from UT and in the offseason you can usually find a couple ex college or current college guys playing pickup at the rec or local HS gyms. The pro ams are fun too!

Florida. Basically the whole team plays at the rec now since UF has nothing to do in March lol.

ChrisM

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Re: Posterizer
« Reply #8 on: March 22, 2016, 08:42:05 am »
+2
Most basketball players don't 'train' to be explosive, its more conditioning than anything. Basketball is a weird combo of endurance and explosive movements thats difficult to replicate outside an actual game. If they trained like most guys who are soley after vert or speed they would definitely make improvements in those areas but most likely be gassed in a game quickly. It takes a lot to pick up full court against D1 guys for 40 mins. Just what Ive seen from my experiences with both, hooping vs training for a specific movement.

Ah, my wife is a huge UF fan (Shes from a little further south, West Palm area, and I went to school in Orlando so were down that way frequently). Sucks shes stuck here in Vol country lol! I know theres a few guys around the UCF area that dunk a lot. Celi, CJ, Nico is from a lil further south iirc. Next time Im in Orlando to see buddies maybe we can all meet up and dunk!




Side note to the forum: yea, we're working things out slowly, making sure we take care of some issues before they get big this time around. Quite happy. Forgot to mention that in my journal. Carry on!
Insert motivational quote here...

LBSS

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Re: Posterizer
« Reply #9 on: March 22, 2016, 08:56:00 am »
+2
haha thanks for the side note, i was gonna say... glad to hear things are improving.
Muscles are nonsensical they have nothing to do with this bullshit.

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posterizer

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Re: Posterizer
« Reply #10 on: March 23, 2016, 07:14:23 pm »
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3/22/16
Weighed in at 166.5lbs! Was 156lbs in mid-February, when I first started.

3/23/16

45 minutes on the basketball court. Warmed up with sub-maximal jumps and basketball skill work for 25 minutes. Was jumping pretty well at max effort for 10 minutes, then after a water break I fell apart. Couldn't dunk at all at the end. Still had energy to play basketball, but I don't like to put in max effort when my body seems to be fried, I feel as if I'm using improper movement patterns. Didn't lift.

This is retroactively becoming a deload week, leading to a change in direction.

At this point in my development, despite the amount that I eat and sleep, it is not feasible to spend 2 hours sprinting, dunking, and performing depth jumps, followed by 1 hour of grinding lifts. Every other day. I am glad that I got the easy strength/size gains, but I have to modify the program. I actually made serious gains using this method of overreaching in the past. When I first got into playing basketball and dunking again, last October, I ran a similar lifting program for one month. I worked from a 105x8 half squat to a 165x8 half squat, and from a 100x6 RDL to a 135x5 RDL, over the month by jumping 15-20 times before lifting and taking two days off before repeating. I was doing this program casually, just hitting the gym to relax as this was a period of study and exams for me. I stopped lifting for two months after and just played basketball, football, and had dunk sessions, with a rest day per week. My vertical went up by 6 inches over those two months, with 3 of those inches coming very soon after I had stopped lifting. I previously attributed those gains to jumping alone, but I was just as efficient as jumping before and after the initial 3 inch gain. I believe that I was able to tap into the strength increases from the past month when I had fully recovered from lifting and spent more time being athletic.

Another cause for the change in direction is the fact that my one leg jump is far ahead of my two leg jump. My SLVJ can soon cause damage in basketball games if I focus on it, but my two leg jump will take much longer to be that useful, if ever. Feedback from this website and irl leads to me to believe that I am a one-leg jumper.

next phase:
-Cut body-fat. Still have significant arm, bicep, calf, and some quad vascularity and some delt/chest striations, but have only a faint outline of abs and significant torso fat. I'd estimate 14% bf before my weight-gain, and probably 15% now. I should probably be down at 10% for one leg jumping, and keep my fat under 12% while "bulking". I already feel my fat weighing me down when jumping. I'm not going to take drastic measures to cut fat. Will just eat higher amounts of protein, stop eating ice cream, and increase my activity level (part of next point)
-More jumping and plyometric volume. Last time I got stronger I jumped and played basketball a lot to increase my vert. Will lift twice a week, maintaining(or increasing if possible) HSquat at 185x8 for 2-3 sets and RDL at 160x8 for 2-3 sets, both with high bar speed. I'm parroting just-fly-sports.com right now, but I need to really good at ballistic stuff (plyos and bounding) while being lean to be a healthy, explosive one-leg jumper. Will maintain muscle for basketball purposes. After fully leaning out, I will slowly look to add muscle, and a lot more strength (building up to 3 plates this time) while staying between 10-12% body fat.

Ah, my wife is a huge UF fan (Shes from a little further south, West Palm area, and I went to school in Orlando so were down that way frequently). Sucks shes stuck here in Vol country lol! I know theres a few guys around the UCF area that dunk a lot. Celi, CJ, Nico is from a lil further south iirc. Next time Im in Orlando to see buddies maybe we can all meet up and dunk!
:

Nico is actually at UF! If I'm thinking of the right Nico. I had a couple of dunk sessions with the Gator Dunkers. They're extremely skilled dunkers with very high verts. I was inspired to work on my windmill for a workout after dunking with them, but I'm best served in just working on my vertical at this point.

?taken-by=gatordunkers

The Nico I'm talking about is first in this video, I'm third. The top UF dunkers founded this club. You can find their IG info in their first video.

LBSS

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Re: Posterizer
« Reply #11 on: March 24, 2016, 10:14:11 pm »
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who's the blond kid? he gets up on that reverse.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag