Author Topic: walking lunges vs. box step up?  (Read 39943 times)

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ghettoracer

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walking lunges vs. box step up?
« on: September 12, 2010, 01:13:12 am »
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this was my leg work out recently:

smith machine squats 40kg 1x12 (warm up), 70kg 1x8, 80kg 2x8
walking lunges w/db 30lbs 1x10 (warm up), 80lbs 2x8, 90lbs 1x8
leg extensions 80lbs 1x10 (warm up), 130lbs 1x8, 150lbs 2x8
box step ups w/db 50lbs 1x10 (warm up), 80lbs 1x8, 90lbs 2x8
leg extension 100 lbs 7x12 (FST7's finishing for the burn...)

I'm doing box step ups because this gym does not have leg press machines.  However the mechanics of it feels close to walking lunges.  I'd have to say I kinda hate single leg work outs.  :-P  Should I just keep either the lunges or stepups or continue to do both?

ps, I'm 36, 180cm, 70kg, about 15% bodyfat.  doing legwork outs hoping to gain 6-8" of vertical.  I'll probably post an intro later.

thanks.
« Last Edit: September 12, 2010, 04:02:11 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

BMully

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Re: walking lunges vs. box step up?
« Reply #1 on: September 12, 2010, 01:34:58 am »
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box step up imo

adarqui

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Re: walking lunges vs. box step up?
« Reply #2 on: September 12, 2010, 03:41:43 am »
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this was my leg work out recently:

smith machine squats 40kg 1x12 (warm up), 70kg 1x8, 80kg 2x8
walking lunges w/db 30lbs 1x10 (warm up), 40lbs 2x8, 90lbs 1x8
leg extensions 80lbs 1x10 (warm up), 130lbs 1x8, 150lbs 2x8
box step ups w/db 25lbs 1x10 (warm up), 40lbs 1x8, 45 lbs 2x8
leg extension 100 lbs 7x12 (FST7's finishing for the burn...)

I'm doing box step ups because this gym does not have leg press machines.  However the mechanics of it feels close to walking lunges.  I'd have to say I kinda hate single leg work outs.  :-P  Should I just keep either the lunges or stepups or continue to do both?

ps, I'm 36, 180cm, 70kg, about 15% bodyfat.  doing legwork outs hoping to gain 6-8" of vertical.  I'll probably post an intro later.

thanks.

why smith machine squats, instead of free squats?

well, as far as box stepup/lunge is concerned, i'd say continue to do both for now, considering your current strength.. if you were doing some massive poundages on stpeup and lunge, i'd say only do one of them in that session, and do the other the next session.. but right now it shouldn't be much of an issue doing both in the same session as long as your weights are going up.

peace man


ghettoracer

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Re: walking lunges vs. box step up?
« Reply #3 on: September 12, 2010, 03:45:33 am »
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just finished today's leg work out:

walking lunges w/db 50lbs 1x10 (warm up), 80lbs 1x8, 90lbs 1x8, 100lbs 1x8
smith machine squats 40kg 1x10 (warm up), 80kg 1x8, 90kg 2x8, 100kg 1x8 (was feeling good so i tried 100kg, felt ok so i did 8 reps)
leg extensions 80lbs 1x10 (warm up), 150lbs 1x8, 170lbs 1x8, 190lbs 1x8
box step ups w/db 50lbs 1x10 (warm up), 90lbs 2x8 (only did 2 sets because both quads and my hand grip was giving up)
leg curl 80lbs 1x10 (warm up), 120lbs 1x8, 130 lbs 2x8

originally i planned to finish with FST7's 7x12 leg extensions but i was pretty beat after the leg curl already so i just stopped.  still experimenting with my work outs.  this gym only has smith machine for squats nothing else is available.

ps, went back and fixed some inconsistencies on the dumbbell lunges and step ups sometimes i wrote weights per db vs. weights on both hands.  now it reflects weights on both hands.
« Last Edit: September 12, 2010, 04:04:18 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #4 on: September 23, 2010, 09:03:15 am »
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i missed my last leg day.  i've been having weird shoulder pain for 2-3 months.  when i try to do push ups (or incline bench press) in certain motion there's a lot of pain...  had one guy worked on it, he was suppose to be good but after like 4 sessions it did not improve at all.  finally i gave up on him and went to the guy that worked on my ankle sprain in June.  after a painful ~15 minutes session it felt immediately better.  this guy has real skills.  i guess i must've pull the muscle when i first started hitting the weights more regularly about 3 months ago.  i was expecting it to heal by it self over time but it never did.

anyway, recorded some shoot around video.  basically no jumping though.  i'll try to get some squatting video (for forms critique) and jumping next week.

<a href="http://www.youtube.com/watch?v=YaU4Ff6MCyg" target="_blank">http://www.youtube.com/watch?v=YaU4Ff6MCyg</a>

ps, Andrew, can you move this thread into the journal sub forum?  i'll just add to this when i resume the work out this weekend.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

adarqui

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Re: walking lunges vs. box step up?
« Reply #5 on: September 23, 2010, 06:23:31 pm »
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i missed my last leg day.  i've been having weird shoulder pain for 2-3 months.  when i try to do push ups (or incline bench press) in certain motion there's a lot of pain...  had one guy worked on it, he was suppose to be good but after like 4 sessions it did not improve at all.  finally i gave up on him and went to the guy that worked on my ankle sprain in June.  after a painful ~15 minutes session it felt immediately better.  this guy has real skills.  i guess i must've pull the muscle when i first started hitting the weights more regularly about 3 months ago.  i was expecting it to heal by it self over time but it never did.

sucks about the shoulder man.. hopefully this new guy can work it out.

Quote
anyway, recorded some shoot around video.  basically no jumping though.  i'll try to get some squatting video (for forms critique) and jumping next week.

<a href="http://www.youtube.com/watch?v=YaU4Ff6MCyg" target="_blank">http://www.youtube.com/watch?v=YaU4Ff6MCyg</a>

ps, Andrew, can you move this thread into the journal sub forum?  i'll just add to this when i resume the work out this weekend.

nice man, why don't you set your feet though, alot of times you kind of 'walk into the shot'.. release is good.

pc

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #6 on: September 23, 2010, 08:33:58 pm »
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i guess it's an oldman/experience  ;D thing?  not using my legs/knees unless i really need to?   ;)

i don't usually bother to set my feet for the shots.  i've developed my shots enough where i don't need my legs.  not setting for shots have very little effect on my accuracy and mainly adds range for me.  when i shoot i'm usually left leg weight dominate but i will do right leg dominate sometimes and confuse the defense.

i usually play old man basketball style now days since i'm half way there lol.
« Last Edit: September 24, 2010, 02:05:22 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

adarqui

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Re: walking lunges vs. box step up?
« Reply #7 on: September 24, 2010, 05:36:25 am »
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i guess it's an oldman/experience  ;D thing?  not using my legs/knees unless i really need to?   ;)

i don't usually bother to set my feet for the shots.  i've developed my shots enough where i don't need my legs.  not setting for shots have very little effect on my accuracy and mainly adds range for me.  when i shoot i'm usually left leg weight dominate but i will do right leg dominate sometimes and confuse the defense.

i usually play old man basketball style now days since i'm half way there lol.

lol, ya, you're accuracy is still good :)

when i was younger, from around 14-20, this old guy used to play bball at the local park with all the young guys, he was like 70.. he was insanely athletic for how old he was, turns out he played for North Carolina Tarheels back in the day.. no one really wanted to ever pick him up, but he'd call next and make his team, but honestly, his shot was ridiculous it's just that he was too slow to compete of course.. but if you left him open you were screwed, he'd drop a J and everyone on the sidelines/in the game would laugh at you & rag on you for a few minutes.. i remember a few people getting schooled with old man moves and the court just going nuts.. hah

peace man

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Re: walking lunges vs. box step up?
« Reply #8 on: September 24, 2010, 10:05:27 am »
+1
when i was younger, from around 14-20, this old guy used to play bball at the local park with all the young guys, he was like 70.. he was insanely athletic for how old he was, turns out he played for North Carolina Tarheels back in the day.. no one really wanted to ever pick him up, but he'd call next and make his team, but honestly, his shot was ridiculous it's just that he was too slow to compete of course.. but if you left him open you were screwed, he'd drop a J and everyone on the sidelines/in the game would laugh at you & rag on you for a few minutes.. i remember a few people getting schooled with old man moves and the court just going nuts.. hah

peace man

This guy my dad works (Dave) with plays pickup basketball around DC. Early 40s, in great shape, balls all the time and is a pretty good player. One day this old guy turns up at one of the regular games. Easily in his 70s but clearly knows what to do with a basketball as they're warming up and whatever. They end up on different teams and Dave is guarding the old dude. The guy gets the ball at the top of the key and Dave is thinking to himself, "Man, this is gonna be easywaitwhat?" The old dude had disappeared and Dave whipped around to see that he'd already made a layup and was jogging back down the court. Moved too fast for Dave to even react, let alone try to keep guarding him.

Turns out, the old dude was Oscar Robertson.
Muscles are nonsensical they have nothing to do with this bullshit.

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adarqui

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Re: walking lunges vs. box step up?
« Reply #9 on: September 24, 2010, 08:05:02 pm »
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when i was younger, from around 14-20, this old guy used to play bball at the local park with all the young guys, he was like 70.. he was insanely athletic for how old he was, turns out he played for North Carolina Tarheels back in the day.. no one really wanted to ever pick him up, but he'd call next and make his team, but honestly, his shot was ridiculous it's just that he was too slow to compete of course.. but if you left him open you were screwed, he'd drop a J and everyone on the sidelines/in the game would laugh at you & rag on you for a few minutes.. i remember a few people getting schooled with old man moves and the court just going nuts.. hah

peace man

This guy my dad works (Dave) with plays pickup basketball around DC. Early 40s, in great shape, balls all the time and is a pretty good player. One day this old guy turns up at one of the regular games. Easily in his 70s but clearly knows what to do with a basketball as they're warming up and whatever. They end up on different teams and Dave is guarding the old dude. The guy gets the ball at the top of the key and Dave is thinking to himself, "Man, this is gonna be easywaitwhat?" The old dude had disappeared and Dave whipped around to see that he'd already made a layup and was jogging back down the court. Moved too fast for Dave to even react, let alone try to keep guarding him.

Turns out, the old dude was Oscar Robertson.

wtf? insane.. hah

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #10 on: September 24, 2010, 08:47:02 pm »
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even when i was younger in my early 20's i always appreciated old man basketball.  i learn a lot from watching and playing with the 30+ crowd.  they may have lost a step but makes up for it with techniques and experience.  only the the really talented young ones can beat them and it is by youth and athleticism usually.

at this riverbank park i play at, there's a fat (he's got a huge belly, good 40-50 lbs over weight) older dude in his mid 50's with bad knees.  everyone knows exactly what he's gonna do but unless you're pretty damn athletic, you can't guard him.  he'll loves the left corner and if you give him any kind of spacing he'll just bank it in.  if you close the space he'll drive right by you dribble 1 step and lay up.  add a good pump fake and he's got you covered quite well already.  so usually one of 3 things happpens when he gets the ball.  1. he'll bank it in or 2. you went for the shot block and he's gone, or 3. he got you off balance with the fake he doesn't blow by you but he'll get the shot he wants at a closer range.

if you do a good job at spacing and didn't fully bite on his pump fake, you're still a 1/4 step behind the slow old man.  then he'll bump you legally to create enough space to shoot, or he can go long 2 step reverse layup.  it's hillarious watching him busting the same routine on the young guns over and over again.  lol.

tried some bodyweight chill ups, pull ups, dips and pushups last night.  shoulder still have some pain but it is a lot less than before.  i'll get it worked on again today.  i hope that'll do the trick.  i'm eager to get back into the weight room.
« Last Edit: September 24, 2010, 08:57:54 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

adarqui

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Re: walking lunges vs. box step up?
« Reply #11 on: September 25, 2010, 03:31:38 pm »
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even when i was younger in my early 20's i always appreciated old man basketball.  i learn a lot from watching and playing with the 30+ crowd.  they may have lost a step but makes up for it with techniques and experience.  only the the really talented young ones can beat them and it is by youth and athleticism usually.

at this riverbank park i play at, there's a fat (he's got a huge belly, good 40-50 lbs over weight) older dude in his mid 50's with bad knees.  everyone knows exactly what he's gonna do but unless you're pretty damn athletic, you can't guard him.  he'll loves the left corner and if you give him any kind of spacing he'll just bank it in.  if you close the space he'll drive right by you dribble 1 step and lay up.  add a good pump fake and he's got you covered quite well already.  so usually one of 3 things happpens when he gets the ball.  1. he'll bank it in or 2. you went for the shot block and he's gone, or 3. he got you off balance with the fake he doesn't blow by you but he'll get the shot he wants at a closer range.

if you do a good job at spacing and didn't fully bite on his pump fake, you're still a 1/4 step behind the slow old man.  then he'll bump you legally to create enough space to shoot, or he can go long 2 step reverse layup.  it's hillarious watching him busting the same routine on the young guns over and over again.  lol.

hah nice.. most big games around here are all full courts so that doesn't happen much, but i remember the 'full court youngin's would sometimes have to go play half, and then some old school fundamental basketball by the old dudes would destroy them..


Quote
tried some bodyweight chill ups, pull ups, dips and pushups last night.  shoulder still have some pain but it is a lot less than before.  i'll get it worked on again today.  i hope that'll do the trick.  i'm eager to get back into the weight room.


chill ups sound fun :d

hope those treatments solve the problem man..

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #12 on: September 27, 2010, 02:13:18 am »
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umm yah, chill ups is my secret power training move.   :ninja:

09/27/2010 Monday leg day

walking lunges w/db 50lbs 1x10 (warm up), 90lbs 1x8, 100lbs 1x8, 110lbs 1x8 (+10 lbs vs last time)
smith machine squats 60kg 1x10 (warm up), 100kg 2x8, 110kg 1x8 (+10kg over last time)
leg extensions 80lbs 1x10 (warm up), 150lbs 1x8, 190lbs 1x8, 210lbs 1x8 (+20lbs over last time)
box step ups w/db 50lbs 1x10 (warm up), 100lbs 2x8, 110lbs 1x5 (+10 lbs over last time but only 5 reps)

on the squat i decided to do 110kg x 8 but i think i pull/pop (slight pop sound as i was coming up, no pain at the time) something on the freaking last rep.  but just after the back felt a little weird/stiff.  i decided not to do leg curls because of this.  visiting the dude to get my shoulder and back work on this evening.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

adarqui

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Re: walking lunges vs. box step up?
« Reply #13 on: September 27, 2010, 05:36:22 am »
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umm yah, chill ups is my secret power training move.   :ninja:

09/27/2010 Monday leg day

walking lunges w/db 50lbs 1x10 (warm up), 90lbs 1x8, 100lbs 1x8, 110lbs 1x8 (+10 lbs vs last time)
smith machine squats 60kg 1x10 (warm up), 100kg 2x8, 110kg 1x8 (+10kg over last time)
leg extensions 80lbs 1x10 (warm up), 150lbs 1x8, 190lbs 1x8, 210lbs 1x8 (+20lbs over last time)
box step ups w/db 50lbs 1x10 (warm up), 100lbs 2x8, 110lbs 1x5 (+10 lbs over last time but only 5 reps)

on the squat i decided to do 110kg x 8 but i think i pull/pop (slight pop sound as i was coming up, no pain at the time) something on the freaking last rep.  but just after the back felt a little weird/stiff.  i decided not to do leg curls because of this.  visiting the dude to get my shoulder and back work on this evening.

very nice work on the lunging, but i'd put squat first just to make sure you are overall more fresh.

the pop/pull was in your back?

hope everything is ok..

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #14 on: September 27, 2010, 09:46:50 am »
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according to the dude my back is "okay".  it is stiff as hell again though, and from the side looking in the mirror my lower back looks flat.  just like it did few weeks ago when i balled too much.  hmm!  thinking about going to the hot springs to sit in the hot tub for an hour tonight.  good thing about Taipei, Taiwan is hot springs are close by just 15-20 minutes away.   8)

in the OP i stated how much i hate the single leg work outs.  the box step ups especially!  since you have to go up and down... up and down, after you do one leg, then you switch to the other, drives me NUTS!   :pissed:  1st time i did step ups few weeks ago i was alternating each time and i'd nearly lose count every set.   :P  until my buddy finally said, dude just do one leg at the time.  *palm face*

the 55 lbs DB is hurting my hands a lot on the step ups since it takes a while to go up and down lunges are faster...  i think i'll bring some gloves next time to see if it lessens the pain.  but i guess i'm training my hand grip as a bonus.  anyway i wanted to put as much spacing as possible between the lunges and the dreaded step ups.  that's why i put them before the squat.  next leg session though i think i will put step ups first since i hate them the most!   :strong:

on 100+kg smith squats i can feel the stress on my knees so i did't really go parallel on them.  i only went slightly lower than quarter.  i google'd and read a few articles on quarter vs half vs ATG.  since ATG usually means lower weight (perhaps less stress/toll on the body) i think it might work out better for me?!  i don't particular care to go real heavy on weights per se; i just wanna be able to jump higher in the end.  i'll try some ATG with lower weights next time.  i probably should pick up a back support belt too.
« Last Edit: September 27, 2010, 09:52:11 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8