Author Topic: walking lunges vs. box step up?  (Read 41560 times)

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ghettoracer

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Re: walking lunges vs. box step up?
« Reply #30 on: October 29, 2010, 06:06:47 pm »
0
I didn't get to the weights due to a badly jammed finger thanks to a terrible pass by a teammate on Monday...  it is a lot less swollen today so I'll resume lifting tomorrow. 

Tonight I joined a few foreigners that's studying in Taiwan on their IC (International College) team.  We  played against the school team and they are currently on the Taiwan university's top league called UBA this year.  Only the top dozen universities in Taiwan make the league annually.  I played point and ran the team.  40 minutes running clock game.  We won by 3 points 51 to 48.  I played 28 mins.  14 pts, ~6 assists, no TO, 5 rebounds.  Felt great giving the youngsters a run for their money.

 ;D :headbang:
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 #31 on: October 29, 2010, 07:50:39 pm »
0
I didn't get to the weights due to a badly jammed finger thanks to a terrible pass by a teammate on Monday...  it is a lot less swollen today so I'll resume lifting tomorrow. 


Quote
Tonight I joined a few foreigners that's studying in Taiwan on their IC (International College) team.  We  played against the school team and they are currently on the Taiwan university's top league called UBA this year.  Only the top dozen universities in Taiwan make the league annually.  I played point and ran the team.  40 minutes running clock game.  We won by 3 points 51 to 48.  I played 28 mins.  14 pts, ~6 assists, no TO, 5 rebounds.  Felt great giving the youngsters a run for their money.

 ;D :headbang:

nice!

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #32 on: November 11, 2010, 10:37:11 am »
0
crap, i keep on re-jamming my left finger...  3 times since the original injury 2 weeks ago.  it's bad enough where i can't hold the db's with it.  i taped it up for the most of the time i was balling but just when i didn't do it for 3 days it gets re-injured.  this sucks!  only got in 1 weight session...  still hooped about 6 days a week however usually 4 of those days are really easy friendly stuff and not intense at all.

soreness = not much
aches/injuries = jammed left ring finger, lower back just slightly stiff
fatigue = not much

hyper extentions 1x25 (warm up), 10kg 1x20, 15kg 2x15
machine rows 60lbs 1x10 (warm up) 100lbs 1x8, 120lbs 1x8, 130 lbs 1x8
db row 20lbs 1x10 (warm up), 40 lbs 3x8 (last few reps were challenging)
lateral pull downs 70lbs 1x10 (warm up), 110lbs 2x8, 120lbs 1x8
incline db press 40lbs 1x10 (warm up),  70lbs 2x8, 80lbs 1x8
incline alternating db curl 20lbs 3x8

gym was closing ran out of time...  that took about 70 minutes including the 15 mins i spent warming up and stretching.

some of my week day hoop sessions are pretty laid back.  it's like jogging up and down the court with a few hard full speed sprints for defense.  could i consider these sessions as HIIT?  these sessions are 2 hours of indoor and i get at least a dozen of sprints in...

i ordered some whey isolates and hopefully taking them will help me gain some muscles.  because although i have gain a little bit of strength over last 3 months or so my body composition seems to be about the same.  any weight change appears to be fat (+/- 1.5kg depending on my diet that week) based on the scale that reads body fat, water content...  the stiff back problem is slightly better in last 2 weeks.  so next week i think i will restart the squats.
« Last Edit: November 11, 2010, 12:52:11 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 #33 on: November 11, 2010, 10:56:04 pm »
0
crap, i keep on re-jamming my left finger...  3 times since the original injury 2 weeks ago.  it's bad enough where i can't hold the db's with it.  i taped it up for the most of the time i was balling but just when i didn't do it for 3 days it gets re-injured.  this sucks!  only got in 1 weight session...  still hooped about 6 days a week however usually 4 of those days are really easy friendly stuff and not intense at all.

glad the back is getting better, but damn man, forget taping the finger, relax playing games for a bit.. once you get that whey hit the weights hard, and get in your cardio doing simulation/other drills, but let that finger heal you don't want it to get chronic.



Quote
soreness = not much
aches/injuries = jammed left ring finger, lower back just slightly stiff
fatigue = not much

hyper extentions 1x25 (warm up), 10kg 1x20, 15kg 2x15
machine rows 60lbs 1x10 (warm up) 100lbs 1x8, 120lbs 1x8, 130 lbs 1x8
db row 20lbs 1x10 (warm up), 40 lbs 3x8 (last few reps were challenging)
lateral pull downs 70lbs 1x10 (warm up), 110lbs 2x8, 120lbs 1x8
incline db press 40lbs 1x10 (warm up),  70lbs 2x8, 80lbs 1x8
incline alternating db curl 20lbs 3x8

gym was closing ran out of time...  that took about 70 minutes including the 15 mins i spent warming up and stretching.

some of my week day hoop sessions are pretty laid back.  it's like jogging up and down the court with a few hard full speed sprints for defense.  could i consider these sessions as HIIT?  these sessions are 2 hours of indoor and i get at least a dozen of sprints in...

nah, for the most part that's low intensity.. HIIT would be sprint,rest,sprint,rest,sprint,rest,... etc.. you can have rest in there sure, but, the session has to be primarily high intensity intervals to be HIIT.



Quote
i ordered some whey isolates and hopefully taking them will help me gain some muscles.  because although i have gain a little bit of strength over last 3 months or so my body composition seems to be about the same.  any weight change appears to be fat (+/- 1.5kg depending on my diet that week) based on the scale that reads body fat, water content...  the stiff back problem is slightly better in last 2 weeks.  so next week i think i will restart the squats.


whey protein intake makes a world of difference, if you don't have the aminos circulating in your blood, it's pretty hard to get significant hypertrophy.. you'll have more than enough by supplementing the whey in with your normal diet.

pc man

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #34 on: November 13, 2010, 12:43:14 pm »
0
the whey isolates arrive at noon.  i took about 40 grams (according to the label it should give me ~32 grams of protein) of it 1 hour before hoop.  now i dunno if it's mentally or if this stuff really works that well...  but i felt quite good at the sat. night indoors this evening.  ran pretty hard full court for solid 80 minutes.  after the game before we left i tried a running 2 leg jump and got 2.5" above the rim and i did a standing jump and i was able to touch the rim.  :-)  i'm really looking forward to weights tomorrow.

so i've read about whey isolates being fast digesting.  so should i only take them just prior, during, and after works outs, but not on none weight days?  should i take them prior to basketball?
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

TheSituation

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Re: walking lunges vs. box step up?
« Reply #35 on: November 13, 2010, 01:22:45 pm »
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Take them after workouts and basketball, and throughout the day every day (if it's within your budget)
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adarqui

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Re: walking lunges vs. box step up?
« Reply #36 on: November 14, 2010, 05:27:10 am »
0
the whey isolates arrive at noon.  i took about 40 grams (according to the label it should give me ~32 grams of protein) of it 1 hour before hoop.  now i dunno if it's mentally or if this stuff really works that well...  but i felt quite good at the sat. night indoors this evening.  ran pretty hard full court for solid 80 minutes.  after the game before we left i tried a running 2 leg jump and got 2.5" above the rim and i did a standing jump and i was able to touch the rim.  :-)  i'm really looking forward to weights tomorrow.

could definitely be attributed to the way,

Quote
so i've read about whey isolates being fast digesting.  so should i only take them just prior, during, and after works outs, but not on none weight days?  should i take them prior to basketball?

take a shake with ~30g total protein about an hour before training, then one with ~40g directly (or two ~25's) after training.

You can definitely take shakes on non-training day.. you just want to increase your overall protein intake, EVERY day.. if your shake is full of kcal, then on non-training days you want to modify it so that it's mostly just protein. Basically you want to get in 2grams per kg bodyweight, so you could do some calculations, or you could just take 1 shake morning, 1 before training, and 1 after training.. that usually is sufficient.. the shakes you intake that aren't post workout, should be more like 24-30g total protein, not 40+.

i'd take them prior to basketball, same deal as above.. morning, 1 hour before, after.

peace man

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #37 on: November 14, 2010, 10:40:51 am »
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i had a big lunch at noon.  ate lots of veggies, some sea food, fish, and lots of shrimp (at least a dozen).  also had a little bit of drink (normally i do not drink at all) because it's a small family gathering.  about 24 oz. of beer and maybe 150 cc of home made plum wine/liquor (decently strong).  at 2pm i got all sleepy and went to nap and didn't wake up until 5pm.  6pm i had a chicken sandwich from 7-11which is 290 cal but has 19g of protein with a Ovaltine drink cost only $1.60 for both, cheap and decent fast food here.  and a $1.60 green salad with light dressing.  ~7:30pm i made a 40gram of protein shake.  got to the gym at 8:10pm for my work out.

soreness = not much
aches/injuries = jammed left ring finger, lower back just slightly stiff, left outer shoulder pain still bothersome
fatigue = not much

hyper extentions 1x25 (warm up), 15kg 2x15, 20kg 1x15
lateral pull downs 70lbs 1x10 (warm up), 120lbs 1x8, 130lbs 1x6 (+10lbs, straining but pushed through)
alt. db row 20lbs 1x10 (warm up), 40 lbs 2x8, 45lbs (1x8) (+5lbs challenging, but not bad)

incline db press 40lbs 1x10 (warm up),  70lbs 1x8, 80lbs 2x8 (more reps @ 80lbs than last time)
db bench press 60lbs 1x10 (warm up), 80lbs 1x8, 90lbs 2x8, 100 lbs 1x8 (+10lbs, challenging to stabilize)
incline  alt. db curl 20lbs 1x8, 25lbs 1x8, 10kg 1x8 (25 lbs too hard, 22 lbs is just right)
bb curl 23kg 1x8, 1x6 (too heavy, form breaks on some reps)
machine pec flies 80lbs 1x10, 110lbs 1x8 (outer shoulder pain is bothersome)

gym closing ran out of time so didn't quite get a strong finish that i want.

i dunno if it was the alcohol from the afternoon or i ate dinner too late (probably both) but my energy was so-so for the session.  i also felt full and slightly bloated during the work out.  need to finish the meals earlier...
« Last Edit: November 15, 2010, 01:55:37 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 #38 on: November 14, 2010, 03:50:03 pm »
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i had a big lunch at noon.  ate lots of veggies, some sea food, fish, and lots of shrimp (at least a dozen).  also had a little bit of drink (normally i do not drink at all) because it's a small family gathering.  about 24 oz. of beer and maybe 150 cc of home made plum wine/liquor (decently strong).  at 2pm i got all sleepy and went to nap and didn't wake up until 5pm.  6pm i had a chicken sandwich from 7-11which is 290 cal but has 19g of protein with a Ovaltine drink cost only $1.60 for both, cheap and decent fast food here.  and a $1.60 green salad with light dressing.  ~7:30pm i made a 40gram of protein shake.  got to the gym at 8:10pm for my work out.


eatin` good dayum :)

did you have a shake post workout? it's not listed, i imagine you did though.. if not, make sure to get that in, very important !

pc

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #39 on: November 15, 2010, 01:51:59 am »
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after last night's work out (10pm) i still felt a little bloated so i didn't feel like drinking more protein.  but i did have some beef chow-min that had 27 grams of protein plus i ate 2 whole boiled eggs plus ~20oz soy milk (good for another 10 grams of so).  and a bunch of peanuts (steamed with shells).  that was right before midnight and i went to sleep shortly after.  it's 10 hours later and i'm still feel pretty full.

during my sleep i kept on thinking/dream about how the proteins are building up my muscles and i'll wake up a and and look bigger right away.   :P

another chicken sandwich + Ovaltine again for lunch (yah they're kinda tasty i eat them really often) so ~25gram of protein there plus 40 more grams of whey isolate pre-basketball, ohh and 1 whole boiled egg.  2 hour indoor was good.  solid 80 minute run time.  lateral quickness and quick stops and and explosiveness feels better than normal.  i think the protein is helping.

dinner was full grain rice + shredded tofu bean curds + veggies + 1 hard boiled egg.  big bowl of seedless grape.  was thinking about doing some tuck jumps and depth jumps after dinner but ended up just stretching for about 30 minutes.
« Last Edit: November 15, 2010, 09:51:01 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 #40 on: November 16, 2010, 03:31:19 am »
0
chicken sandwich + Ovaltine again for breakfast so ~25gram of protein.  1 hard boiled egg and there plus 40 more grams of whey isolate 1 hour before work out.

soreness = not much
aches/injuries = jammed left ring finger, lower back just slightly stiff, left outer shoulder pain still bothersome
fatigue = not much

dynamic warm up as i walked to the gym (~700 meter) ppl were looking at me funny lol.
prone glutes on medicine ball 1x15 each leg
incline db press 30lbs 1x10 (warm up),  70lbs 1x8, 80lbs 3x8 (extra 1x8 set vs. last time)
db bench press 50lbs 1x10 (warm up), 80lbs 1x8, 90lbs 1x8, 100 lbs 2x8 (100 lbs 1x8 last time)
machine bench press 50lbs 1x10 (warm up), 110lbs 1x8, 120lbs 1x6, 140lbs 1x6, 150lbs 1x6, 170lbs 1x6 (PR!)
incline alt. db curl 20lbs 1x8, 25lbs 1x8, 10kg 2x8 (extra 1x8 set vs. last time)
bb curl 25kg 1x10, 2x8

took about an hour.  at first i rushed home to want to go play bball but i think i'll just rest.  drinking 40 grams of protein shake right now.  then i'll go buy some banana's and eat another chicken sandwitch + hard boiled egg.
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 #41 on: November 16, 2010, 06:15:21 am »
0
chicken sandwich + Ovaltine again for breakfast so ~25gram of protein.  1 hard boiled egg and there plus 40 more grams of whey isolate 1 hour before work out.

soreness = not much
aches/injuries = jammed left ring finger, lower back just slightly stiff, left outer shoulder pain still bothersome
fatigue = not much

dynamic warm up as i walked to the gym (~700 meter) ppl were looking at me funny lol.

haha nice! don't remember you listing that before, do you do that alot? if not, how'd you feel after ?




Quote
prone glutes on medicine ball 1x15 each leg
incline db press 30lbs 1x10 (warm up),  70lbs 1x8, 80lbs 3x8 (extra 1x8 set vs. last time)
db bench press 50lbs 1x10 (warm up), 80lbs 1x8, 90lbs 1x8, 100 lbs 2x8 (100 lbs 1x8 last time)
machine bench press 50lbs 1x10 (warm up), 110lbs 1x8, 120lbs 1x6, 140lbs 1x6, 150lbs 1x6, 170lbs 1x6 (PR!)
incline alt. db curl 20lbs 1x8, 25lbs 1x8, 10kg 2x8 (extra 1x8 set vs. last time)
bb curl 25kg 1x10, 2x8

took about an hour.  at first i rushed home to want to go play bball but i think i'll just rest.  drinking 40 grams of protein shake right now.  then i'll go buy some banana's and eat another chicken sandwitch + hard boiled egg.


nice session man, progress all around & PR.. congrats

peace

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #42 on: November 17, 2010, 10:33:18 am »
0
felt pretty good.  700m of it was good enough to get me to break my sweat and elevate my heart rate.  i'm leaving for China & Phillipines tomorrow morning so i probably won't be lifting or balling for 2 weeks.  finger crossed on not gaining too much weight during the trip.  i'm bringing my hoop gears though, most likely i'll find a local spot to play.  :-)
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 #43 on: November 17, 2010, 09:20:04 pm »
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felt pretty good.  700m of it was good enough to get me to break my sweat and elevate my heart rate.  i'm leaving for China & Phillipines tomorrow morning so i probably won't be lifting or balling for 2 weeks.  finger crossed on not gaining too much weight during the trip.  i'm bringing my hoop gears though, most likely i'll find a local spot to play.  :-)

hoop gears?

sounds cool man have a good trip, eat clean!@$!@

ghettoracer

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Re: walking lunges vs. box step up?
« Reply #44 on: November 20, 2010, 09:07:53 pm »
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brought my basketball shoes, knee strap, shirt and shorts with me.  :-)

spent 3 days in China so far.  the hotel actually has a decent gym including smith machine and a machine leg press.  db only goes up to 30 lbs though.  its hours are 6:30am to 10pm and my bro is on a working trip so i didn't get a chance to hit the gym until last night.  didn't have a note book so i'll try to recall from memory.

soreness = none
aches/injuries = jammed left ring finger, lower back just slightly stiff, left outer shoulder pain still bothersome
fatigue = none

warm up on treadmill for 10 mins, 2.5km/h walk, 5km/h fast walk, 10km/h jog for few mins
dynamic warm up for 10 mins
incline bench on smith machine 44lbs bar 1x10 (warm up), 74lbs 1x6, 84 lbs 1x6 (left shoulder pain bothersome so i stopped)
bench press on smith machine 44lbs bar 1x10 (warm up), 84 lbs 1x8, 134lbs 2x8 (should pain not as bad on bench)
hyper extensions 1x25, 20lbs 2x20
db curl 15lbs 1x10 (warm up), 20lbs 1x8, 25lbs 2x8
lateral pull down (wide grip) 50lbs 1x8 (warm up) 115 lbs 3x8 (left ring finger hurts, dammit i gotta get this worked on)
machine leg press 50 lbs 1x10 (warm up) 150lbs 1x8, 200lbs 1x5, 250lbs 1x5, 280lbs 1x5, 315lbs 1x3, 345 lbs 1x3
smith machine squats 44lbs 1x10 (warm up) 144lbs 1x8, 184lbs 2x8 (most were parallel but did a few ATG, harder to do for sure)

had to catch dinner so had to cut it short...
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