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T0ddday

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T0ddday Journal
« on: August 19, 2011, 05:16:39 pm »
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Hello All.  Here is a quick background.  Was a decent athlete throughout college.  Sprinted poorly for two years.  Ran sub 11 100m and sub 7 60m but dealt with recurring hamstring injuries.  Sprinting weight was between 175-185 pounds.  Continued to run and train off and on until 2009, ran in some local meets.  Was capable of dunking a basketball cleanly.  Had a bad hamstring and knee injury in late 2008 and quit training completely for approx 2 years.  In Jan of this year (2011) weighed in at 235 pounds and was playing basketball with a friend when I realized I could no longer touch the rim.  Made a bet that I could weigh under 180 again within 1 year as well as dunk a basketball again...

Began training seriously in Jan.  Weights and track 3-4x per week.  Mostly olympic lifts in gym and a mix of speed and tempo on track.   Initially could not even squat or clean two plates.  Got a good percentage of strength back rather quickly.  Hardly had to diet to get down to ~200 by June.  Since then I have stopped losing much weight but continued to gain strength and power on the track.  Haven't spend any time actually trying to dunk a basketball because of fear for my knees at a high bodyweight.  Next week I will begin doing a few dunking drills.  In one week I will scale back weight training to 2x per week and try to add some dunking specific plyos in the gym.  Joined this site for some help designing a routine for jumping practice.  In the meantime I will wing it.  Hope you all can help me!

AGE:  27

HEIGHT:  5'10

WEIGHT:  ~195

SLEEP SCHEDULE:  6 Hours Weeknights, 8 Hours Weekends

BODY TYPE:  Carry too much bodyfat.  Lower Body Dominant.

GOALS:  Increase vertical.  Increase speed.

CURRENT ABILITY:  ~11.5 100m speed.  ~28-35 Inch Vertical.  

INJURY HISTORY:  Many Hamstring Tears, Knee Tendonitis, Ankle Sprains

BRIEF OVERVIEW OF CURRENT DIET:  Clean/Low calorie (cutting weight)
« Last Edit: January 16, 2012, 06:23:36 pm by T0ddday »

T0ddday

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Re: T0ddday Journal
« Reply #1 on: August 19, 2011, 05:26:07 pm »
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8.19.2011

BW: 199  (unusually heavy!)

Weights:

Overhead Squat Warmup
Hang Power Snatch:   3x160,165,170 
Full Back Squats (/w bands):   5x245,255,265
Quarter Squat/Walkout: 3x500,525,550
Bench Press:   3x185,2x205,1x225.   3x205,2x225,1x245
Deadlift:   3x405,2x455,2x475,1x505

Links to some Lifts:

Snatch:
<a href="http://www.youtube.com/watch?v=EDpQ-I2sEN4" target="_blank">http://www.youtube.com/watch?v=EDpQ-I2sEN4</a>

Squats:
<a href="http://www.youtube.com/watch?v=vPPFGqklUXw" target="_blank">http://www.youtube.com/watch?v=vPPFGqklUXw</a>
<a href="http://www.youtube.com/watch?v=uqoIl2X2YL8" target="_blank">http://www.youtube.com/watch?v=uqoIl2X2YL8</a>

Deadlift:
<a href="http://www.youtube.com/watch?v=6s_FMsCZfdw" target="_blank">http://www.youtube.com/watch?v=6s_FMsCZfdw</a>

Clarence

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Re: T0ddday Journal
« Reply #2 on: August 20, 2011, 07:49:47 pm »
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Welcome.  Good lower body strength man, I surely wouldn't bet against you dunking again soon.  I'll be keen to watch your progress.  

T0ddday

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Re: T0ddday Journal
« Reply #3 on: August 22, 2011, 02:31:45 pm »
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Thanks man.  I was planning to do some jumping drills today but the basketball courts are still closed so it won't be till at least Wednesday.  Know any good jumping routines for a basketball gym?  I already do bounding between 1-2x a week on grass, so I am looking for something that isn't intense but will help me remember how to jump because I haven't really attempted a dunk (or any max effort jump on a basketball court) for about 3 years.

Anyway, today's weight session was difficult.  Strength was disappointing, but I have been cutting calories pretty strict, so I probably shouldn't expect much.  I was hoping to start singles from 365 in squat and triples from 405 in half squat.... Didn't happen.  While I want to get stronger, lower bodyweight is a priority right now because I know I won't be able to jump safely holding this much fat.

8.22.2011 

BW: 197  (Hopefully well on my way to under 180!)

Overhead Squats:  5x145,150,155
Hang Power Clean:   5x260,260,260
Full Back Squats:   3x315,1x350,355,357,358.5,359 
(These were much more difficult than I anticipated.  I tried to keep them fast but I ended up grinding the weight up.  Also I felt like my depth was high, critique it in the video.  Possibly fatigue from the cleans and overhead squat or the diet I have started).   
Half Squat: 3x385,395,405(! Failure on Rep 3)
Standing Calf Raise:  10x405,405,405
Standing DB Push Press:  8x70,5x75,3x80

Some Videos

Cleans:

<a href="http://www.youtube.com/watch?v=K5htoPQwo3E" target="_blank">http://www.youtube.com/watch?v=K5htoPQwo3E</a>

Full Squats:

<a href="http://www.youtube.com/watch?v=SUF01z32tLw" target="_blank">http://www.youtube.com/watch?v=SUF01z32tLw</a>

Half Squats:

<a href="http://www.youtube.com/watch?v=Ve1abiBdu5E" target="_blank">http://www.youtube.com/watch?v=Ve1abiBdu5E</a>

DB Push Press:

<a href="http://www.youtube.com/watch?v=hApLkoSJ4ew" target="_blank">http://www.youtube.com/watch?v=hApLkoSJ4ew</a> 

Clarence

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Re: T0ddday Journal
« Reply #4 on: August 22, 2011, 11:45:58 pm »
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I'm not really the one to ask for jumping routines, but I'd think just doing some max jumps is what will bring the movement pattern  back the best.  Perhaps throw in some line hops and consecutive rim touches.

Squat depth certainly looks good to me.  DB push press would benefit from being a bit more aggressive with the drive, and driving from the heels, but that's being picky.

When do you have to dunk by to win your bet?...and what's the wager?

T0ddday

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Re: T0ddday Journal
« Reply #5 on: August 23, 2011, 01:20:28 am »
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What's a line hop?  Consecutive rim touches requires that I can consecutively touch the rim.  That is doubtful.  I will work on getting more hip drive on the DB push press.  It's one of the few upper body lifts I do and I do it at the end of my workout so my legs are pretty tired at that point but I should still perform the movement correctly. 

The bet is worth 300 bucks and a lot of bragging rights.  Honestly it's more about the bragging rights for me.  I have to dunk before the end of the year.  But the bet is a bit stringent.  I have to dunk without a lob/alley oop/bounce etc.  I ALSO have to weigh in under 180 lbs.   Honestly I'm less worried about the weight.  I boxed as a youngster and as long as I get to a legit 190 I can weigh under 180 in a week if necessary.  It's not fun, but if I get the dunk I will do it to win the bet.   

Anyway, I had a PM track workout today.  I felt a little less powerful after the mornings squat session but here is what I did.

1) Dynamic Warmup
2) 3 x standing brd jump (best ~ 10 feet), 3 x standing 1L Brjmp
3) 3 x (3 consecutive jumps for distance)  [Can't quite get over 30 feet... I used to hit this easily!]
4) 3 x consecutive single leg bounds
5) 3x20 meters, 2x30 meters, 4x40 meters, 2x 50 meters, 1 x 60 meters

My splits were about 1.95, 1.5, 1, 0.95, 0.95, 0.95  (The 1.5 is a problem). 

I got my last 40m on tape. The quality is quite poor and some reason it goes out of focus at my start.  I also pop up very soon.  The best one I got was about 5.4 (including reaction time).  When I am running well I get under 5.0 on 40 meter starts which converts to approx a 4.3 football 40 yd dash.  So, I have some work to do yet.  Enjoy:

http://www.youtube.com/watch?v=RfxtN94y9JM

 

Clarence

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Re: T0ddday Journal
« Reply #6 on: August 23, 2011, 08:07:07 am »
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Line hops   

<a href="http://www.youtube.com/watch?v=QmjkF9RaVtA" target="_blank">http://www.youtube.com/watch?v=QmjkF9RaVtA</a>

Do you have to do it off the dribble or can you travel? 


T0ddday

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Re: T0ddday Journal
« Reply #7 on: August 23, 2011, 10:49:21 am »
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Ok.  Next gym session I'll do these and each kind of jump.  Hopefully I will improve fast.  I'm not supposed to travel but as long as it's not blatant I can probably can away with a third step...

LBSS

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Re: T0ddday Journal
« Reply #8 on: August 23, 2011, 10:56:31 am »
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fwiw, consecutive rim touches don't have to be to a rim; you can pick any object that you can, um, consecutively touch. the bottom of the backboard would work.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

T0ddday

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Re: T0ddday Journal
« Reply #9 on: August 24, 2011, 04:01:57 pm »
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Thanks a lot for the advice.  I finally got around to jumping in an actual basketball court. 
First, Tuesdays workout:

8.23.2011:

1) Dynamic Warmup
2) 10 Hurdle Hops w/40 meter run out
3) 2x 130 meter sprint @ ~ 14 sec ht.

8.24.2011:

BW: 196

Weight Work:

1) Full Snatch Warmup: 5x95,100,105
2) Single Leg Hang Clean: 3x135,155,165
3) Military Press: 3x135,155,165
4) Front Squat: 2x135,225,275, 1x295,305,315*
5) Single Leg Box Squat: 3x135,185,225
6) Total Knee Extensions
7) 50 Pullups

Videos:

<a href="http://www.youtube.com/watch?v=TAsBgcOtPxk" target="_blank">http://www.youtube.com/watch?v=TAsBgcOtPxk</a>
<a href="http://www.youtube.com/watch?v=xvaUVN__oyE" target="_blank">http://www.youtube.com/watch?v=xvaUVN__oyE</a>
<a href="http://www.youtube.com/watch?v=HhRT447HKno" target="_blank">http://www.youtube.com/watch?v=HhRT447HKno</a>

*The last front squat rep was VERY difficult.  However, it's technically a PR (moreso because I never attempted really heavy front squats before) so at least I have some positive to take from this session. 

I have now videologged for a week.  My main lifts are all online for the community to learn from or to critique.  I won't upload videos for awhile unless I start a new exercise or hit some especially satisfying PR.  With the exception of bench press all my current PR's are now back to within striking distance of my all-time best lifts so hopefully I will take some down before the years end.

Jump Training:

3x standing 2 hand rim touch (barely can get these)
3x standing single leg backboard touch
10 repeated backboard touches
3x 3 step single leg jump

After the jumping I had a few dunk attempts.  All were quite terrible.  Some were better than what we captured in the video but none were good.  My Achilles was bothering me a great deal and my knee tendinitis seemed to flare up quite bad after yesterdays hurdle work.   My body really hates doing athletic stuff at close to 200 lbs.  Also, I am hoping that the weight training beforehand didn't help things much... But honestly in college I used to routinely run faster after a few sets of heavy squats so I could just be making excuses.  Either way I will skip my PM track workout tonight and rest up.  Tomorrow will be track work and then friday will include weights.  I have one more week on the current training cycle and then I plan to deload and change my focus slightly to include more direct jump work. 

For anyone following, I am open to suggestions for training splits actually.  I was thinking of dropping weight work to 2x per week.   I am trying to decide how much I can lower the intensity of the weight work and still maintain strength.  If I work at say 4-8 reps at 75% of maxes for about 4 weeks will I still maintain my current strength?  I am hoping that will work because I know that I won't be able to lift at high intensity AND do jump work AND keep my diet restrictive enough to drop significant fat.

<a href="http://www.youtube.com/watch?v=qpFcrea_GXs" target="_blank">http://www.youtube.com/watch?v=qpFcrea_GXs</a>

Raptor

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Re: T0ddday Journal
« Reply #10 on: August 24, 2011, 04:20:13 pm »
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You're pulling way too much with your arms in your one-leg cleans in my opinion. Also, there's no real amortization occuring so you're missing on that as well (and it's such an important part).

I'd lighten the load a bit and use more posterior chain power to pull and also focus on proper amortization.

Clarence

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Re: T0ddday Journal
« Reply #11 on: August 24, 2011, 08:48:52 pm »
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I'm with Raptor on those one leg cleans - lower the weight a bit and focus on lower body power rather than upper body strength.

Dunk attempt didn't look too far off.  How do you do with a bit longer run up?

Here's my 2 cents on programming:

Getting the weight off needs to be a priority.  Certainly you're strong enough already and as you jump more and weigh less you will get more reactive.  Just need to maintain strength as you cut.  I think the best way to do that is lift heavy but very little volume.

T0ddday

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Re: T0ddday Journal
« Reply #12 on: August 26, 2011, 03:00:00 pm »
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Thanks for the advice on the one-legged cleans.  The dunk attempt was frustrating.  I jump higher with a farther runup but it also stresses my knees more and I am still very cautious about this high bodyweight.  I will with my current program for one more week and then deload and start a new macrocycle.  I never really lift for volume but I will cut back heavy squatting from 3 to 2x per week and cut out most everything except for hang versions of olys, push press, pullups, deadlifts, and squat variations.  I will also reduce the intensity as low as about 75% of max to give myself a break. 

Journaling:

8.25.2001 (Thursday):

AM:  Dynamic Warmup, Bounding Work, 8 sets of 10 hurdle hops (Set a womens high [difficult, felt a good amount of knee pain]). 
PM:  6x200 Tempo, 200m swim* 

*This is added in to hopefully help with weightloss.  Funny enough when I was on the track doing my tempo work a college kid ran up to me when I was about to start a 200.  He asked what sport I play and when I told him I ran track a little track in college he said "Wow, you musta got a lot bigger".  So... yeah... def need to lose some weight. 

8.26.2011 (Friday):

BW: 195 

1) Bar Warmup
2) Hang Power Snatch: 3x135,155,165,170
3) Band Squats: 3x135,225,245,275
4) Quarter Squat Walkouts: 3x315,405,455,495,525
5) Bench Press:  3,2,1x 190,210,230,  3x2x1x 210,230,250

*Overall, I didn't feel very strong.  I was much stronger a week ago.  Decided to skip deadlifts to instead do some basketball jump work but realized that my knees just ached far too bad to do any constructive jumping.  Ankle is about 80% so that's an improvement.  Not surprised my knees are acting up, I did dunk work on Wed, Hurdle hops on a track Tues and Thurs AND I am carrying quite a lot of bodyfat... This is sorta what happens. 

*The positive to take away is that I have lost weight each weigh in.  Obviously if this continues I will be at my goal in no-time.  I estimate my bodyfat at no more than 15% right now, mean that to get below 180 I might have to lose a little muscle.  I guess this means I have added some muscle to my competition frame.

*Basically, I need to use this weekend to A-> Recover and B-> Not let my diet fall apart.  If I finish my work early tonight I might do some light tempo or even do my deadlifts but besides that...  This weekend will be mostly about rest.  Hopefully I will take a swim or a jog on the soft-sand of the beach to get in some active no-shock recovery and keep the activity up to keep the weight loss going. 

Finally... In other news I am VERY disappointed that Asafa pulled out of the 100m.  I will still be watching this weekend... but what seemed like a very open field look like it will just be another Bolt show.  I'm afraid he wont even be pushed to run hard.  I have a buddy running in the 400m  hurdles and the 110's should be really exciting so at least there is that....




Raptor

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Re: T0ddday Journal
« Reply #13 on: August 26, 2011, 03:33:55 pm »
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Watching your dunk attempt video I have two observations:

1) You seem to be in anterior tilt;
2) You don't seem to powerfully extend at the hips/you might have hip flexor inflexibility.

Now obviously this is how I view your attempt, I might be wrong. The thing is that you could work on that hip flexor flexibility and you might see good improvements in your hip extension after a while. (I have the same problem by the way) :ibjumping:

T0ddday

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Re: T0ddday Journal
« Reply #14 on: August 26, 2011, 03:55:02 pm »
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Watching your dunk attempt video I have two observations:

1) You seem to be in anterior tilt;
2) You don't seem to powerfully extend at the hips/you might have hip flexor inflexibility.

Now obviously this is how I view your attempt, I might be wrong. The thing is that you could work on that hip flexor flexibility and you might see good improvements in your hip extension after a while. (I have the same problem by the way) :ibjumping:

As far as #1, yes.  Def I am have APT.  I have had coaches try to correct it a lot but I have had other coaches say it might also be beneficial for sprinters.  Most sprinters are more shifted toward APT than PPT.  Would attempting to correct it improve my jumping?  Any suggestions for what to do?

As far as #2, I don't know.  I have pretty good hip flexor flexibility.  I do a lot of hip mobility work and even used to hurdle a bit.  What you might be seeing is that I am sort of afraid to commit to the jump because of my knee tendinitis that is plaguing me right now. 

Thanks for the analysis