BBALL off season log

[kbm12345]

Today starts the first day off my off season for basketball. Last season was **** because i stuffed my back up doing squats. Next season I want to do very well 20ppg and 10rebounds and then get a contract for a professional team. The last season was my first season after a 4 year break also. I have approximately 4 months until preseason starts.

Right now my stats are:
Weight 91kg
Bench 85kgx3
Squat 65Kg x5(going super easy on this to not aggravate my back)
Pull ups 8 +10kg
Dunks: Two foot tomahawk and 360" not sure of actual vertical

Goals:
Weight 95kg
Bench 100kg x3
Squat 100kg x3
Pull ups 10 +20kg
Dunks: Windmill, Through the legs, 360 two handed.
5000 3 point shot makes

[kbm12345]

Day 1:

Agility drills
Cone drills, 8 cones:
Two foot to the side
Around the cone
Two feet in and out
All X2

4 Corner drills: Sprint, shuffle, back pedal, shuffleX2

Pro agility X2

Sprints
10x10m
4x25m

Plyos
20mx2 One legged bounds for height
2x8 two footed double leg bounds for distance

Shooting in between rest periods.

Absolutely fdddd never done this much **** in my life.!!

Gym 1 hour later
Squat
1x20 bar
1x10 40kg
1x8 50kg
3x6 65kg

BSS
3x8 with 9kg d/bell

Leg curls
1x10 60kg
1x12 70kg
1x12 70kg

Core bridge on wabble board
x2 for ~ 1 min

Tomorrow iam gonna be sore

20 3 pointers

[kbm12345]

Day 3

ME upper

Bench
1x10 bar
1x5 40kg
1x5 60
1x5 70
1x5 80
1x3 85kg--------(Last rep hardest i have ever pushed, i guess my starting reps on my first post is wrong)

D'bell flat press 30kg
1x8
1x6
1x5

1. Chest supported rows
4x10X70kg

2. Face pulls
40kg 4x12

D/bell shrugs
3x15 25kg d/bells

Going to just do WS4sb3 for the off season.

Bicep curls
.....X4

[Pazienxa]

solid workout bro! nice bench, the 1x5 at 80 prob tired you out, i am sure you can get more on the 85kg if did 1x3 on 80.

btw, do you use standard barbell plates? never seen them measured in kg before.

[kbm12345]

solid workout bro! nice bench, the 1x5 at 80 prob tired you out, i am sure you can get more on the 85kg if did 1x3 on 80.

btw, do you use standard barbell plates? never seen them measured in kg before.

Thanks, yeah im from Australia so its done in kgs.. I think i am going to change to a bill stars 5x5 as well...From what ive been reading training to failure might not be right for my bodytype...My lifts haven't gone up in 7 months so i think i need do something different.

What variations have you made for 5x5? im thinking of ditching deads for hang cleans, coz my back always gets stuffed doing deads.

[Pazienxa]

bill starr 5x5 is great, i am currently on it with a slight modification. I wouldnt substitute hang cleans for deadlifts, they are too very different lifts. have you considered a deadlift variation, such as trap bar, sumo (my personal favourite), RDL, or even take a slight deload. sometimes you have to take a step back before moving forward!

This site has some great info/templates you can look into: http://startingstrength.wikia.com/wiki/After_Starting_Strength

what type of specific variation are you looking for? different exercises, intensity, volume, periodization?

[kbm12345]

bill starr 5x5 is great, i am currently on it with a slight modification. I wouldnt substitute hang cleans for deadlifts, they are too very different lifts. have you considered a deadlift variation, such as trap bar, sumo (my personal favourite), RDL, or even take a slight deload. sometimes you have to take a step back before moving forward!

This site has some great info/templates you can look into: http://startingstrength.wikia.com/wiki/After_Starting_Strength

what type of specific variation are you looking for? different exercises, intensity, volume, periodization?

Yeah i think il give sumos a try, ive done them before and it took alot of stress off my back. Just want strength gains and be able to recover from all the running. Last off season i concentrated to much on weightlifting and not enough on running/jumping and it really made me alot slower. So basically want to find something that is not to stressful but can still make gains in strength and will not take anything away from the running.

So yeah i think il give 5x5 a go, Thanks again for all the help.

[kbm12345]

Day 5 DE lower

1. Speed ladder drills 10min

2. Sprints:
10x15m
2x25m -------Cut it short because my lower body was so sore from Mondays workout

3.Plyos:
Depth jumps to grabbing rim 2x6
Tuck jumps 2x6
Stiff leg jumps 3x6
Rim jumps 2x6

4. Shooting: 30 3 pointers made. Total =50

GYM: (DE lower)
1. Reverse lunges 3x8 40kg
2. Back bridge+ leg curl 3x12
3. Sit ups with 2.5kg behind head 4x10-12
4. Bridge on wobble board x2 max time

DEAD!!!!!!!!!!! Will prob go easier on the plyos next week or not include them, depth jumps put a lot of pressure on my back...And not even sure if they would of helped at all because i was so sore from Monday and the sprints took a ****load out of me.

[Pazienxa]

hey man workout looked like a killer! imo you should cut down the plyo to at most 20 contacts per session, especially after 200m total of pure accel work. depth jumps are probably the most taxing plyo out there and the 2x6 can be a workout on its own.

i would also put the shooting before everything else if your primary goal is to get better at bball. everything else should be secondary.

[kbm12345]

hey man workout looked like a killer! imo you should cut down the plyo to at most 20 contacts per session, especially after 200m total of pure accel work. depth jumps are probably the most taxing plyo out there and the 2x6 can be a workout on its own.

i would also put the shooting before everything else if your primary goal is to get better at bball. everything else should be secondary.

Yeah next week im def going to do less plyos, back started to hurt and started to get shin splints.

Wouldnt it better to do shooting after when im abit tired, then it will be similar to game situation? Also i havent really started training for bball properly yet. Its been mostly just light shooting in between the rest period between sprints. After my body gets used to sprinting and isnt so sore, ill start shooting on the off days as well.

[kbm12345]

RE upper day 6 End of WEEK 1

Tyre slams 2x8
Clap push ups 2x6

1. Incline D/bell 27.5kg
1x10, 1x10, 1x8, 1x8 farkkkkkkk wanted 4x10

2. Pull ups s/s d.bell power cleans 7kg 4x10
1x8 1x8 1x6 1x5 shiitttttt again (can get 8 +10kg but can't do this wtf)

3. Cable laterals 2x10 +5kg 2x10+2.5kg

4. D/bell shrugs 30kg s/s D/bell tricep extension 10kg
3x10/ 3x10

5. Biceps-9kg reps

6. 60kg fat grip bar hold X2

**** work out, was supposed to take it easier, but couldn't help myself. Next week i am def going to get 4x10 on 27.5kg. Going to take a hot cold shower, stretch and foam roll. And hopefully my body will be good to go for next week. This week has been absolutely brutal.

[kbm12345]

Week 2 day 8 Lower + Sprints

1. Ladder drills 10min

2. Pro agility x4

3. Sprints:
10x15m
1x 25m

4. Plyos:
20m one legged bounds X2
2x8 two footed jumps for distance

Basketball: Had some to shoot with today, so did like an hour of shooting drills.

GYM:
1. Squats 5x5 70kg
2. BSS 3x8 10kg
3. Hyper extension 3x10, 2.5kg behind head
4. Ab circuit 4 exercises x3

Note: Pretty good work out, was much easier then last Monday, but for some reason my left quad feels like its had a corkie and i think i pulled my right hip flexor a tiny bit, started to hurt alot on my last set of BSS.

[kbm12345]

Week 2 day 10 ME upper

GYM:
1. Bench press
1x20 bar
1x5 40kg
1x5 60kg
1x3 70kg
1x3 80kg
1x3 87.5kg-----PR!!!!!! was really easy, but for some reason afterwords i was shaking, prob got too worked up

2. D/bell flat bench 30kg
4x6

3. Seated rows 70kg s/s face pulls 40kg
4x10 s/s 4x12

4. Shrugs 32.5kg d/bells
3x12

5. Seated bicep curls 15kg d/bells s/s tricep push down 50kg
3x10 s/s 3x15

6. Abs repetition


Note: Back started to start to hurt after doing sit ups, I think leg raises are putting too much stress on my lower back, and I am def not including hyperexteniosn in my workouts anymore as i think that is what made it start to hurt on Monday. Not going to do any plyos and maybe not even sprints on Friday depending on how my back is. Hopefully it is better tomorrow i will be so pissed if it is fd again!!!!!!!!!!!!!!

[Pazienxa]

damn, hope you feel better man! ice it and do some light foam rolling.

do you arch your back a lot on bench? there were times when my arch led to back pains afterwards, especially after PR attempts when excessive arching can occur.

[kbm12345]

damn, hope you feel better man! ice it and do some light foam rolling.

do you arch your back a lot on bench? there were times when my arch led to back pains afterwards, especially after PR attempts when excessive arching can occur.

Cheers bro, iceing always made it worse, makes it super stiff and then when i move a tiny bit it makes it even worse. And when i foam rolled it a while ago it gave me a hyper extended L4 joint. But yeah, most likely i would of arched too much when i tried for the PR.

Neway i decided to drop the DE day on Friday and just did some skipping and stretching.

Week 2, day 13 RE upper

1 Incline D/bell 27.5kg
3x10
1x7-----pretty annoyed at this

2. JM Press----1st time doing this, really good exercise (def feel that if i get this up my bench will increase)
4x8 30kg

3. D/bell tricep extension 10kg
3x10
1x6

4. Pull ups
2x6
1x4
1x4

5. Cable lateral raises 5kg
3x10

6. External rotations....

Notes-(next week goals): 1. Next week definitely going to get 27.5kg for 4x10!!!!!!!!!!!!
2.Going to actually practice basketball more, will try to go 1 extra day during the week just for shooting/drills.
3. Will get 90kg for 3 reps on bench

Weight is also up to 94kg...I think its all been put onto my legs b/c this is the first time in 2-3 months ive worked out my legs.

[Pazienxa]

Damn! take it ez then.. have you tried contrast shower? less intense than ice and u get the hot to flush the blood, love it for recov.

[kbm12345]

Damn! take it ez then.. have you tried contrast shower? less intense than ice and u get the hot to flush the blood, love it for recov.

Yeah def going to have one tonight, really like how good you feel afterwards.

week 3 day 15

Lower +Sprints

Sprints:
10x15m

Plyos:
30m skipping for distance

Med ball throws4kg:
1x8 half squat throw for distance, best was just before half court
1x8 overhead two handed scoop, same distance as above.

Weights:
Squats:
1x5 bar
1x5 40kg
1x5 60kg
1x5 70kg
4x5 80kg

BSS:
2x8, 10kg d/bells.

Back is surprisingly feeling pretty good after this workout
Also going to combine the RE day with DE lower because training is taking up too much time with uni.

[kbm12345]

Day 17? week 3

Me upper

1. Bench press
1x5 bar
1x5 40
1x5 60
1x3 70
1x3 80
1x3 90kg-------Easy, all reps felt really light! PR Also

2. Flat d/bell bench
4x6 32.5kg d/bells

3. Chest supported rows
4x10 72.5kg first 2 sets superseted with face pulls 40kg

4. jm press
3x10 6.25kg each side

5 Tricep push down
3x10

Notes: Pretty happy with how things are going so far ive added 7.5kg to my bench after it not moving for 6 months. Just shows its mostly a mental thing.
Neway next workout then its deload week, which im really looking foward to.

[kbm12345]

Day 19 DE lower!

Ladder drills: 15 min

Hill Sprints (biggest hill in the area):
10x20m
2x40m

Plyos:
Lateral jumps over box 2x10
Tuck jumps 2x5
Rim touches 2x5


Gym:
Reverse lunges 3x8 switching legs each time 40kg
BSS 4x5 12.5kg d/bells


Really good workout, hills felt easy. Weights felt light. Tomorrow is RE upper, then gonna take the next week super easy concentrating on school, rehabbing back and shooting. Back is feeling better also.

Weight is at 95kg. A little of it is fat, but i think i will keep bulking until around 99-100kg(4 months time) then diet for 1 month and get back into playing shape of ~95kg

[kbm12345]

Day 20 week 3: RE upper

1.Incline D/bell bench 4x10 27.5kg finally got it!!!!!!
2. Jm press 4x10 20kg +EZ bar
3. Tricep extension 4x10 10kg d/bells
4. Pull ups 3x6
5. Cable laterals 3x12 5kg
6. Biceps---4x d/bell curls, preacher, hammer curls

Notes: This is the end of the first part of my training, weight is at 95kg. Next week is deload week. Il do 1 upper 1 lower and some tempo runs.

For my exercise next phase I will do:
Floor press?? Or might just keep doing bench, coz its still going up....
Dips-RE
Box squats-Lower
Also I am going to cut back on some of the sprinting and do more plyos.

[kbm12345]

Delo0ad wk day 1

Just did 1.5 hours of light shooting

[kbm12345]

Day 3 Deload Upper

1. Bench 3x5 50kg
2. Pull ups 3x5
3. Dips 3x10
4. Tricep push dowm 3x
5. Bicep curls 3x

Shooting 1 hour 45 minutes

Weight 95kg

[kbm12345]

Thur 1 hours shootting
Frid 2.5 hours shooting

Tried some dunks out, hasn't improved but it hasn't decreased and i have put on 6kg so far. Weight at 96kg

[kbm12345]

Day 1 weeks 1

1 Ladder drills 15min
2. Hill sprints 15x15m, 4xx20m 1x40m -going to keep doing hill sprints-heaps less force going through whole body.
3. Plyos 2x8 rim touches, lateral hurdle, stiff leg jumps


GYM
1. Front squats >3x5 70kg
2. BSS 2x8 12.5kg
3. Swiss Ball single leg curls 3x10
4. Bridge 2x 1.30sec

Been sick since Thursday which has been annoying. This will be last month trying to put on muscle, then il diet down to 8-10% bf, before summer starts.

[kbm12345]

Been super busy coz of uni, so haven't updated in a while.

Measured my vertical and standing long jump:
Standing Vertical is 27.5 inches
Standing broad jump is 10 foot

Super happy about this considering i am also 5kg heavier. When i cut for summer and lose the extra fat it should go up alot more.

Week2 day 1

1.Ladder 15 min
2. Hills 10x15m 4x25m
3. Plyos Lateral jumps over hurdle 2x8
jumps from seated position 2x5
Deep jumps 2x8
Stiff leg 1x10

Gym:
Squats:
1x10 bar
1x5 40k
1x5 50
1x5 60
1x5 70
1x5 80
3x5 85kg

BSS
3x6 15kg d/bells

Leg curls 65kg
3x10