Author Topic: Training & Sports Journal  (Read 62597 times)

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undoubtable

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Training & Sports Journal
« on: May 17, 2011, 07:09:31 pm »
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Thought I'd start my first true training journal to keep track of my athletic progress. I've been reading journals and watching videos posted by you guys and think its time for me to share my experiences and contribute to the community. Its funny how seeing like-minded people express their ideas and face similar challenges can make you feel closer to them. I hope to help others and learn more and more about myself as well.

History: Good high-school athlete,great love for sports, in particular soccer, basketball, and long/triple jumps. About to turn 22yrs old, graduating from college, uncertain about my career and future but damn well sure about exploiting my full athletic potential. I started lifting ~1.5 years back and seeing the benefits it offered I literally became obsessed with the idea of increasing my vertical and dunking(I'm sure you've never heard this before  :D).

Jumping to the present, I have yet to dunk but have increased my running vertical ~6-8 inches and feel like I am 10X stronger and more athletic than I was in high school. While I still attempt to dunk every now and then when playing basketball, I have expanded by goals to include getting stronger, running faster, and of course jumping higher. I also believe I would be able to dunk were it not for my 7 inch hands and the fact that I can't time a lob to save my life.

Stats
5'10" 165-170lbs , ~7'6" reach
Max Squat: 315lbs (parallel)
Max Power Clean: 200lbs
Standing Vertical: ~32-34 inches (Haven't truly tested it but based on how high my hand gets above the rim)
2 Leg Running Vertical : ~36-38 inches (I may have had one 40 inch jump in my life, hit my wrist on the rim after an adrenaline
rush following a pickup game. The rim made a mark on my wrist and I ran home to measure it at 9" from the top of my hand. I took great pride on that mark for the 2-3 days that it remained visible)
1 Leg Running Vertical : ~36 inches (Most days it is nearly the same as my 2 leg)
Broad Jump: 9'6" ___ 9'7 set on 6/1/2011

I'll try to get some videos up. Just know that I am way too big of a pussy to video myself in public.

My current training consists of 2-3 days of lifting, 2-3 days of sprinting/ bounding/ stairs, 1-2 days of plyos, and 1-2 days of playing sports. (primarily basketball or soccer)

I'm looking to get more organized with my workouts and to have a better and more progressive program structure. As of now I have to schedule sessions around my 11 week semesters and the school work that follows. I usually take a week off to deload after each semester. I then measure my progress and continue training. The coming weeks will be busy with this semester soon closing but I'm going to do my best to find the time to train.

Another thing I'd like to mention about how i structure my program. I typically chose 1 day out of the week for high intensity training(Sprints/plyos + weights later in the evening) along with 1-2 days that feature medium/high intensity training. The rest of the week will consist of activity that complements that training(recovery, endurance, improving stability and balance, etc).

Glad to have this first post out of the way and looking forward to tracking my progress.
« Last Edit: July 09, 2018, 10:03:00 am by undoubtable »
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

D4

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Re: Undoubtable's Training Journal
« Reply #1 on: May 17, 2011, 07:23:11 pm »
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Damn you have pretty good vertical.  Will be following to see how you progress, I'm 5'9" and about to turn 22 as well with a 36~38" RVJ as well so we're pretty similar haha.  I got 38" for the first time today btw.  You're way stronger than me though, so I gotta step it up in the weight room.

What are your goals anyway?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

undoubtable

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Re: Undoubtable's Training Journal
« Reply #2 on: May 17, 2011, 10:40:15 pm »
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Damn you have pretty good vertical.  Will be following to see how you progress, I'm 5'9" and about to turn 22 as well with a 36~38" RVJ as well so we're pretty similar haha.  I got 38" for the first time today btw.  You're way stronger than me though, so I gotta step it up in the weight room.

What are your goals anyway?

Thanks man. Regarding strength, you have to think that the potential for you to improve your vertical is greater because you have a lot of room to get stronger. I actually get excited when I find that I'm weak in some skill/ area because it only means that I have something to drastically continue improving on. 

My goals for the next 6 months would have to look like this:

Full Squat - 340 Lbs (I know the 315 is to parallel but I feel that I can measure my progress better with a full squat & most of the squats I do now are to full depth anyway)

Power Clean- 225 lbs

SVJ- 35 inches

RDLVJ- 40 inches

RSLVJ- 38 inches

Broad Jump- 10 feet

I also hope to measure my 30m, 60m, & 100m times and hopefully improve on those. I would like to compete in some track meets when I'm confident in my speed/ jumping ability. But I would say that's at least a year away.

GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #3 on: May 17, 2011, 10:56:21 pm »
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5/17/2011

Full Squats 6x3 @ 185, 205, 225, 245, 265, 275 - Felt good except for a little forward tilt/ back-bending on the last two sets. I adjusted before bringing the weight up and limited back involvement. Read Adarq's post on high rep squatting and I think I'll try adding it to my program to hopefully strengthen the core so I can move on to max squats w/ proper stability.

One arm DB rows 4x6 @ 50, 55, 60, 65 - Good form except for maybe the 65s.

15-20 min rest. Wanted to do some short sprints/ bounds but it started raining out.

10x running up stairs(8 contacts x10= 80 total)@ full effort - focused on min. contact time and proper knee drive/ sprint posture

Should be good for a nice workout tomorrow.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

creativelyric

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Re: Undoubtable's Training Journal
« Reply #4 on: May 17, 2011, 11:30:24 pm »
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Good stats, man.

mj

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Re: Undoubtable's Training Journal
« Reply #5 on: May 18, 2011, 12:06:55 am »
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10x running up stairs(8 contacts x10= 80 total)@ full effort - focused on min. contact time and proper knee drive/ sprint posture


You rate these man? Or are they just a fill in when its wet.

D4

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Re: Undoubtable's Training Journal
« Reply #6 on: May 18, 2011, 12:43:39 am »
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Damn you have pretty good vertical.  Will be following to see how you progress, I'm 5'9" and about to turn 22 as well with a 36~38" RVJ as well so we're pretty similar haha.  I got 38" for the first time today btw.  You're way stronger than me though, so I gotta step it up in the weight room.

What are your goals anyway?

Thanks man. Regarding strength, you have to think that the potential for you to improve your vertical is greater because you have a lot of room to get stronger. I actually get excited when I find that I'm weak in some skill/ area because it only means that I have something to drastically continue improving on. 

My goals for the next 6 months would have to look like this:

Full Squat - 340 Lbs (I know the 315 is to parallel but I feel that I can measure my progress better with a full squat & most of the squats I do now are to full depth anyway)

Power Clean- 225 lbs

SVJ- 35 inches

RDLVJ- 40 inches

RSLVJ- 38 inches

Broad Jump- 10 feet

I also hope to measure my 30m, 60m, & 100m times and hopefully improve on those. I would like to compete in some track meets when I'm confident in my speed/ jumping ability. But I would say that's at least a year away.



Yeah seriously, I am getting 38" RVJ now, and my max parallel squat is 240lbs.  I get excited when I think about how high I would be jumping when I eventually get to my goal of 315 parallel. 
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

undoubtable

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Re: Undoubtable's Training Journal
« Reply #7 on: May 18, 2011, 01:30:15 am »
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Good stats, man.

Same to you bro and you can dunk. One question, I noticed you do a lot of single leg squats do you feel any back pain from those? I tried throwing in a ton of SL lifting in my program once but it was a heavy burden on my back. Probably too much volume on my part.


10x running up stairs(8 contacts x10= 80 total)@ full effort - focused on min. contact time and proper knee drive/ sprint posture


You rate these man? Or are they just a fill in when its wet.

Lol, there is a special place in my heart for activities involving stairs. Even so its probably the excitement from starting a new journal that has me being more detailed than necessary. I noticed you do squat jumps with a plate in each hand when you have a access to a barbell. Why is that? I know for me squat jumps with the barbell felt 10x better than w/ dumbbells.




GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #8 on: May 18, 2011, 01:37:00 am »
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Damn you have pretty good vertical.  Will be following to see how you progress, I'm 5'9" and about to turn 22 as well with a 36~38" RVJ as well so we're pretty similar haha.  I got 38" for the first time today btw.  You're way stronger than me though, so I gotta step it up in the weight room.

What are your goals anyway?

Thanks man. Regarding strength, you have to think that the potential for you to improve your vertical is greater because you have a lot of room to get stronger. I actually get excited when I find that I'm weak in some skill/ area because it only means that I have something to drastically continue improving on. 

My goals for the next 6 months would have to look like this:

Full Squat - 340 Lbs (I know the 315 is to parallel but I feel that I can measure my progress better with a full squat & most of the squats I do now are to full depth anyway)

Power Clean- 225 lbs

SVJ- 35 inches

RDLVJ- 40 inches

RSLVJ- 38 inches

Broad Jump- 10 feet

I also hope to measure my 30m, 60m, & 100m times and hopefully improve on those. I would like to compete in some track meets when I'm confident in my speed/ jumping ability. But I would say that's at least a year away.



Yeah seriously, I am getting 38" RVJ now, and my max parallel squat is 240lbs.  I get excited when I think about how high I would be jumping when I eventually get to my goal of 315 parallel. 

I'll definitely follow your progress. Getting stronger will benefit you in so many other ways too. I must have had a similar pr as you when I started and I cant explain how much I enjoy the strength gains. You literally feel it in every step you take.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

creativelyric

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Re: Undoubtable's Training Journal
« Reply #9 on: May 18, 2011, 02:08:30 am »
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Good stats, man.

Same to you bro and you can dunk. One question, I noticed you do a lot of single leg squats do you feel any back pain from those? I tried throwing in a ton of SL lifting in my program once but it was a heavy burden on my back. Probably too much volume on my part.

I did feel some lower back strain (not really pain, just the muscles being really worked) in the first few sessions, but I guess they adapted quick to the exercise since it's pretty much nonexistant now. Everytime I one leg squat now I feel it only in the legs. I keep my reps low, though, haven't gone past 8 in a set.

mj

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Re: Undoubtable's Training Journal
« Reply #10 on: May 18, 2011, 07:02:44 am »
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Quote
Lol, there is a special place in my heart for activities involving stairs. Even so its probably the excitement from starting a new journal that has me being more detailed than necessary. I noticed you do squat jumps with a plate in each hand when you have a access to a barbell. Why is that? I know for me squat jumps with the barbell felt 10x better than w/ dumbbells.

Cool.

The plate jumps are just temp to deload my back temporarily. Tweaked it a few weeks ago. Been doing unilateral leg work a bit for the same reason.

Barbell is way better man and I'll be back to that method on the weekend. Stay cool.

undoubtable

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Re: Undoubtable's Training Journal
« Reply #11 on: May 18, 2011, 04:37:52 pm »
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5/18/2011 - Plyos

Dynamic Warmup

2x5    Stair Jumps (Land on 5th step)
5x      Reactive Stair Jumps (Clear 17 steps with 4 DL Jumps)
3x10  Lateral Swinging Jumps
3x5   Tuck Jumps
3x5   Butt Kick Jumps
3x10 Alt. Legs Jumps
5x     Tuck, Butt kick, Broad Jump
4x8   Ankle Work- Double unders with jump rope keeping knees straight

Felt pretty good today and the volume seemed just about right. I took some videos to check my form and whatnot.
Is there any way I can post them on here right from my desktop(taken with mac photo booth) or do I have to put them up on youtube and then post them?
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #12 on: May 18, 2011, 07:31:14 pm »
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<a href="http://www.youtube.com/watch?v=dZxtsq28JNg" target="_blank">http://www.youtube.com/watch?v=dZxtsq28JNg</a>

<a href="http://www.youtube.com/watch?v=kvVXySdlj1g" target="_blank">http://www.youtube.com/watch?v=kvVXySdlj1g</a>

<a href="http://www.youtube.com/watch?v=u5gpZrB2Dws" target="_blank">http://www.youtube.com/watch?v=u5gpZrB2Dws</a>

I hope these videos work after my 5th try. Those ankle hops took me a long way when I first started training my vertical. Along with jumping as high as possible whenever I felt like it and tons of basketball. The other exercises I haven't been doing too long but they felt a lot better today and look pretty good. Please feel free to give suggestions or ask questions.
« Last Edit: May 18, 2011, 07:48:34 pm by undoubtable »
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #13 on: May 20, 2011, 12:39:45 am »
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5/19/2011

Didn't feel great today due to some bad sleep and stress with school work. Its also been raining like everyday for the past week. Like wtf maybe the world will really end Saturday. But it seriously does dampen the mood. Gave it my best in the weight room anyway.

Weights:

4x6 overhead squat @45lbs - first time trying it and it felt difficult/awkward. Should help with stability once I improve though.
4x3 power clean & jerk @115 - explosive power not really there today
5x,5x,5x,3x,3x parallel box squats @ 185, 205, 225, 275, 295
4X6 DB bench press @ 60, 65, 70, 75
3x8 Backward Lunge to step up @60- First time doing these, used 60lb bar which felt very light but still worked glutes

Comments: I don't think I've ever sweat so much during a workout. Sweat was constantly dripping down my face and I had to keep wiping it off. Feel pretty good after the w/o and took some melatonin to get some good sleep tonight.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #14 on: May 20, 2011, 07:20:43 pm »
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5/20/2011

10 ~60m sprints @ low-medium effort - just wanted to run and loosen up a bit since there was no one playing soccer on the field
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5