Author Topic: for 45" running vert  (Read 63816 times)

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Chris Hickson

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for 45" running vert
« on: August 14, 2010, 07:34:07 pm »
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AGE:18

HEIGHT:6'2.5"

WEIGHT:215-220

SLEEP SCHEDULE:go to bed around 10-12....wake up between 9-11

BODY TYPE:idk mesomorph

GOALS:700 deadlift, 450 belt only squat, 45" running vert, .............400 bench (not important)

CURRENT ABILITY:640 dl, high 300's, 40" running or slightly lower due to recent weight gain (gained the weight to hit strength goals) and bench is low 3's (again not high priority)


INJURY HISTORY:right pec is currently injured from throwing a baseball 330+ ft with an insuffecient warm-up, both glute/ham tie in have been hurt, knees can give me trouble,

TRAINING HISTORY & ACHIEVEMENTS:have not hit goals yet though but did get a 36" standing vert.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

BRIEF OVERVIEW OF CURRENT DIET:summer was extreme  high calorie (5000-10000)...bout to change diet up to clean up a bit.
smolvo


IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.


for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

steven-miller

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Re: for 45" running vert
« Reply #1 on: August 14, 2010, 07:45:26 pm »
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This is going to be very interesting! Welcome on (the) board and good luck with your training!

zgin

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Re: for 45" running vert
« Reply #2 on: August 14, 2010, 08:18:51 pm »
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welcome man. always nice to see new journals in our training family. peace
37.5

Chris Hickson

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Re: for 45" running vert
« Reply #3 on: August 14, 2010, 08:48:10 pm »
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thanks guys I am also known by "jumper5000"....

alright "pm" workout last workout with my bro for a while (hes going back to college)
squat
135x10
225x5
340x4-easy
365x4-wow ties all time belt record, but did it without belt.
365x3-didn't do 4 since my form was starting to lean over a little.
about it.....wow good workout.
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

LanceSTS

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Re: for 45" running vert
« Reply #4 on: August 14, 2010, 10:04:58 pm »
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 Was that Ernie Frantz you were training with in your deadlift video?
Relax.

adarqui

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Re: for 45" running vert
« Reply #5 on: August 14, 2010, 10:49:39 pm »
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CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

nice, are you looking to peak vert soon or.. ???

Quote
BRIEF OVERVIEW OF CURRENT DIET:summer was extreme  high calorie (5000-10000)...bout to change diet up to clean up a bit.

what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?

Quote
IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.

how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.

as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)

if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).

peace man

Chris Hickson

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Re: for 45" running vert
« Reply #6 on: August 17, 2010, 07:12:10 pm »
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Was that Ernie Frantz you were training with in your deadlift video?
yeah it was, and its his gym.



CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

nice, are you looking to peak vert soon or.. ???

Quote
BRIEF OVERVIEW OF CURRENT DIET:summer was extreme  high calorie (5000-10000)...bout to change diet up to clean up a bit.

what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?

Quote
IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.

how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.

as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)

if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).

peace man


not looking to peak vert yet.....Once I hit 700 deadlift and 450-500 squat then I will work out getting down to 200lbs about.

bodyweight is around 220 gained some fat from huge calorie diet....prolly between 13%-20% doubt 20 tho.

video of some exercises you recommended would be great, not too familiar, I'll look them up either way though.

playing basketball I dont think is good for my knees at my current bodyweight, 220 lbs jumping 40" hurts more than when i was 185-190 and playing 6x a week for school.

Monday night workout.
bench
up to 255x1-close grip, my right pec is still messed up, not gonna bench or do any chest involved exercises for a while.
strict press
135x8
135x8
135x8
skullcrushers
65x10
85x6
85x6
85x6
65x10
barbell curls
135x7
dbl curls
60'sx 8
short workout, looked huge after tho lol.

tuesday:
squat
135x10
135x5
225x4
315x5
315x5
leg press
405x10
500x5
675x5
675x5
step ups
50's x6
50'sx6
50'sx6
lying hamstring curls
145x15
145x15
standing single leg hamstring curls
100x15
100x15

pretty good....controlled myself enough to get out of there without shooting hoops/basketball.
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

LanceSTS

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Re: for 45" running vert
« Reply #7 on: August 17, 2010, 09:30:30 pm »
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Awesome, hes done a ton in power lifting.  We sent an 18 wheeler down there and bought a mono lift from him a few years back.
Relax.

LBSS

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Re: for 45" running vert
« Reply #8 on: August 18, 2010, 09:50:38 am »
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Belt-only squat? I hope you're by yourself when you do that...  :D
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: for 45" running vert
« Reply #9 on: August 18, 2010, 09:55:13 am »
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Belt-only squat? I hope you're by yourself when you do that...  :D

LOLLLLLLLLLLLLLLLLLLLLLLLLLLLL  :D  :D  :D  :D  :D  :D

That was epic!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Chris Hickson

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Re: for 45" running vert
« Reply #10 on: August 18, 2010, 11:17:31 am »
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Belt-only squat? I hope you're by yourself when you do that...  :D

LOL o i get it....hah....but in for srs, it means no knee wraps/suit/gear that helps.
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

adarqui

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Re: for 45" running vert
« Reply #11 on: August 18, 2010, 02:58:46 pm »
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Belt-only squat? I hope you're by yourself when you do that...  :D

heheh!

Chris Hickson

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Re: for 45" running vert
« Reply #12 on: August 19, 2010, 05:43:24 pm »
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wednesday:
behind the neck jerks>>did seated calves between sets for knees
135x5
185x4
235x3
255x2
275x2-good
T-bar row with one side of bar loaded and holding seated row attach.
2plates x10
2plates x5
4plates x5
5platesx8
5platesx8
6platesx5
pullups
90lbsattachx3
bwx10 wide
rope curches
130x10
130x10
130x2-cramp ahhh
seated dbl press-neutral grip
60x10
60x10
60x10
tricep rope
90x10
90x10
90x10
dbl curls
65's x4
65's x4
standing one leg ham curls
100x10
100x10
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

Chris Hickson

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Re: for 45" running vert
« Reply #13 on: August 19, 2010, 08:13:08 pm »
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thursday:
squat-beltless, without belt.
135x5
135x10>>lying hamstring curls 145x15, 145x15
225x4-seated calves 45x20
225x4-seated calves 45x20
315x5
350x3-pretty good, some in tank too.
cleans
just 135x3-I did just to see how perfect my form can be, It can be pretty good, but I do a lot more weight with bad clean form!
step ups-to 21-22" instead of usual 20"
50's x7
50' x 7
one leg squat
50lber dumbells x 5
freemontion standing abs
40x10
130x10
started to do a variation and cramped in abs, lol
3 standing jump to 36" did not need much rebend to land
standing one leg hamstring curls
105x15
105x15
105x15
and some exts then......back was slightly stiff after my top weight on squats.....maybe needs break? idk


for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

adarqui

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Re: for 45" running vert
« Reply #14 on: August 20, 2010, 03:33:06 am »
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when does basketball practice start again?

high stepups are great, i prefer 24" but 21" is cool too.