Members Area > Progress Journals & Experimental Routines

Two Hands Two Feet

(1/443) > >>

Coges:
Alright, log time.

Overall goal of training is a two handed dunk off two feet. I’m a one foot jumper so I figure if I’m doing two hands off two feet the one foot jumping should take care of itself.

Will be using The Ultimate Split- foundational split by Kelly Baggett. Looks pretty decent with enough variety to keep it interesting. So this is my starting point: 

AGE: 32

HEIGHT: 193cm

WEIGHT: 90kg @ 17% bf (overestimated in my original post)

GOALS: Short Term- two handed dunk off two feet
Long Term- 40 inch running vert
Squat- 150kg
Deadlift- 180kg
Bench- 100kg

CURRENT ABILITY: Ah next question.....SVJ around 24” and running off one foot close to or around 30”.

TRAINING HISTORY & ACHIEVEMENTS: 125kg squat- March 2012, 90kg bench- Nov 2011, 135kg x 5 DL- May 2012, have not trained consistently since then.

BRIEF OVERVIEW OF CURRENT DIET: intermittent fasting leangains style- 16 hour fast, 8 hour feast window. Higher carbs on training days, need to focus on protein intake.

 First session tonight. Will post details tomorrow.

Coges:
Ok so first training sesh done. Went as follows:

Incline Bench:
5x45
5x50
5x55
5x60

Neutral Grip Chins (BW):
6,5,4,4,3

Incline DB Press (15kg DB):
8x15
8x15
8x15

BB Curl:
8x23.5
8x23.5
8x23.5

Skull Crushers:
10x23.5
10x23.5
10x23.5

Was the first upper body session I've done for quite a while. Felt decent without being anything too special.

Coges:
20/10/12

First lower body day on the ultimate split. Relatively light on for volume made even lighter on as I ditched the forearm work.

Squat (4x5)
5x80kg
5x85
5x90
4x95-lost the tightness after the 4th rep.

GHR- Natural (3x10)
10xbw
7
7

Hanging Knee Raise(3x10)
10xbw- remembered that I'm too tall to do them on the squat rack so switched to ab roll outs
Ab Roll Out from knees
10
10

Felt good after a big day out and about with the family.

Coges:
21/10/12

Quick upper body training due to time constraints. I ended up alternating bench and rows.

Figured I should probably post the warm up sets as well as work sets.

1.a) Bench (4x5)
10xbar
5x30
5x40
5x50
5x60
5x60
5x60
5x60

1.b) Bent Rows (4x8)
10xbar
5x30
5x40
5x50
8x60
8x60
8x60
8x60

Felt strong on bench which is pleasing but am going to progress slowly as I have had issues with my right shoulder in the past. Mainly due to getting ahead of myself I think.

Rows felt good too. Had to tinker with form. Ended up being almost parallel to floor, leaning back a little and using just a little momentum with the lift.

*Edit- the above was after a 10km walk that the wife convinced me to go on during the day. Not sure if it helped the legs recover after squatting the day earlier or hindered them.*

Coges:
22/10/12

Ball game tonight. We won 48-37 which was great considering we only had 5. 25 points and 6 blocks for me which is a massive improvement on last weeks form. Had some decent rhythm on my shot which was pleasing. First points were a three from the corner which set a good tone for the rest of the night.

Had the opportunity to try a dunk on the fast break but pulled and just layed it up. Was concerned I'd stuff it up. Next time though.

*Edit- forgot to mention I had a great deep tissue massage at lunch time today. She loosened up the hammies and IT band. Could be a placebo effect but I certainly felt like I was moving better during the game. If only I could get one of these every week.*

Navigation

[0] Message Index

[#] Next page