Inspiration for basketballers (and hopefully others)

[big_baller]

Ok I'm currently strength training for basketball.....BUT I'm taking it to a new level.

Powerlifters and strongmen, I can see you laughing and s******ing right now but give me a chance. I'm dedicated and as you can see from my pic, I'm not an ordinary basketballer.

Current statistics

Age: 17
height: 6'2''
weight: 206 pounds
deadlift: 440
bench press: 275 (best I've ever done)
squat: 400 (best I've ever done)

What I'm trying to focus on is to become seriously strong for basketball, I mean take strength in basketball to a whole new level.

You'll find my workouts are extremly basic, but looking at my statistics and age you can see that it works well for me.


My picture does not show my face, because I look like a *** there lol.

[big_baller]

Ok I'll get the ball rolling with my last weeks workout

Monday:

Bench

8 reps with 173 pounds
6 reps with 193 pounds
5 reps with 203 pounds
4 reps with 213 pounds
3 reps with 223 pounds
2 reps with 233 pounds
1 rep with 243 pounds

Powercleans

8 reps with 149 pounds

4 reps with 176 pounds

Bicep Curls (EZ bar)

6 reps with 121 pounds

4 reps with 145 pounds


Tuesday

Training with ABA (australian basketball association) team


Wednesday

Bench press

8 reps with 183 pounds
6 reps with 203 pounds
5 reps with 213 pounds
4 reps with 223 pounds
3 reps with 233 pounds
2 reps with 243 pounds
1 rep with 253 pounds

Powercleans

(same as Monday)


Thursday

4 hours of basketball

Friday

Bench Press

8 reps with 193 pounds
6 reps with 213 pounds
5 reps with 223 pounds
4 reps with 233 pounds
3 reps with 243 pounds (new PB)
2 reps with 253 pounds (just missed with the second rep...damn triceps)
1 rep with 263 ............missed it by an inch (damn it)

[big_baller]

forgot to add,

My right shoulder started to hurt so I didn't do the rest of my friday workout which was triceps.


Incase people are wondering I'm doing a bench press program called super strength super fast, which is working seriously well.

[ricky douglas]

way too much bench, IMO.

[big_baller]

Today I wasn't up to it, I'm thinking about taking this week off and re-group.

I'm thinking about cutting down my calories and carbs for a while, and try my hardest to maintain and possibly gain strength......hey its all in the mind boys.

I've done this before and my lifts went up like crazy as soon as I bought my carbs back.


I don't care if no one believes me, its for real.

My squat is a sissy squat not ass yo grass if that makes things clearer.

Here's a pic of me lifting I think its either 105 pounds or 110 pounds. Obviously you can't see how many reps but because its blurry you can tell its flying up.

[bboyremy]

Your workouts are retarded. What next week you're gonna squat 3 times a week and after it's gonna be deadlift 3 times a week and then bench 3 times a week...oh yeah you're gonna get a lot stronger:rolleyes:

[bboyremy]

Originally posted by big_baller
Today I wasn't up to it, I'm thinking about taking this week off and re-group.

I'm thinking about cutting down my calories and carbs for a while, and try my hardest to maintain and possibly gain strength......hey its all in the mind boys.

I've done this before and my lifts went up like crazy as soon as I bought my carbs back.


I don't care if no one believes me, its for real.

My squat is a sissy squat not ass yo grass if that makes things clearer.

Here's a pic of me lifting I think its either 105 pounds or 110 pounds. Obviously you can't see how many reps but because its blurry you can tell its flying up.

Now that is one retarded picture. But I can tell those dumbbells certainly don't weight around 105 or 110 or maybe you meant 105-110 together? :confused: Even so, i highly doubt those are 50 pounds dumbbells.

[BPP]

Originally posted by bboyremy
Your workouts are retarded. What next week you're gonna squat 3 times a week and after it's gonna be deadlift 3 times a week and then bench 3 times a week...oh yeah you're gonna get a lot stronger:rolleyes:

um
3x3 is a very true and good powerlifting routine
this isnt 3x3 hes doing, but just saying...and olympic lifters squat up to 6 days of the week....just my 0.02

and like he said, those DBs are a combined 105ish, nowhere near 105 each

[bboyremy]

Originally posted by bigpoppaproppy
um
3x3 is a very true and good powerlifting routine
this isnt 3x3 hes doing, but just saying...and olympic lifters squat up to 6 days of the week....just my 0.02

and like he said, those DBs are a combined 105ish, nowhere near 105 each

But do you believe he can lift so much (his stats) after only 1 1/2 year of training? At a bodyweight of 206lbs?

[BPP]

Originally posted by bboyremy
But do you believe he can lift so much (his stats) after only 1 1/2 year of training? At a bodyweight of 206lbs?

iunno, possible?

im just sayin, know that programs like that can work




baller->
your overdoing it....benchign3x a week is fine on some programs, but you shouldnt be going toa 1RM every workout...you will overload your CNS and watch the lifts go down, down, down

[big_baller]

Yeah I'm throwing that program away, it was called super strength super fast.

Right, now, about the dumbells have a look closely.

on one dumbell it has a 20 kilo plate and a 2.5 kg plate each side. The other one has a 10 kilo a 7.5 and a 5 each side.

Its cool if you don't believe me, I'll get some video footage soon....as soon as I can find a digital camera, my old man said he will get one for me.

Anyways tomorrow I'll be doing a arm shocker program just for the hell of it on my week off. Plus it will be christmas eve and I have nothing better to do, the people who are following wish me luck.

[big_baller]

Whoa hold up, to elaberate more on the dumbells.

its actually 103.4 pounds each dumbell. The gym is my basement, the reason why they look so small is because there not stacked with 10 pound plates.

I hope that clears that up.

[bboyremy]

Originally posted by big_baller
Whoa hold up, to elaberate more on the dumbells.

its actually 103.4 pounds each dumbell. The gym is my basement, the reason why they look so small is because there not stacked with 10 pound plates.

I hope that clears that up.

Sounds about right. Happy Holidays!

[bboyremy]

Sorry about what I said before about you. Just realised this was pretty dumb. Merry Christmas!

[big_baller]

All good mate,

To be honest I didn't expect many people to believe me over the INTERNET, I was actually going to get one of my made up dumbells for you and put it on a scale and take a picture.......but no need I guess.

At the moment I'm doing the arm shocker program, except my nan saw me dying a few hours ago and made me stop. So I took a few hours off and back in it.

I've got my 2 family roast chickens, half a kilo of m and m's peanut, and 425 grams of tuna plus 8 litres of water for the day, and of course whatever mum makes for tea.

I know I'm gonna get flamed for this one.......yes too much protein, yes m and m's peanuts are crap. yes 425 grams of tuna is useless. But hey this shocker program I've decided I'll do every christmas eve, and I might aswell make it an event lol.

Merry christmas to everyone!

[big_baller]

Happy new years everyone,

I had a few mates over 2 days ago after my weeks break and we we're all getting pumped up seeing what we could max on the bench. And guess what.........I got 300 pounds!!!! Weirdest thing ever, I just pulled it out from no where.

I could feel the soreness for days, and seeing as though I wasn't suppose to hit this target for another 2 months, I hit the piss bad last night, I feel nice and relaxed and all my joints feel loose again.

On a side note: I do not promote drinking alcohol, but I do believe in living life, seeing as though I gave up a fair bit of my social life to get where I am.

[big_baller]

today's workout


light warm up on bench

incline dumbell press 81 pounds for 6, 2 sets

tricep extentions 110 pounds for 6, 2 sets

close grip with bands

110 pounds 10 reps

135 pounds 8 reps

155 pounds 6 reps

dumbell concentration curls 60 pounds for 8, 2 sets


Note: I always leave a few reps in the bag, because I've had a great response to this kind of training.

[BigKazWSM747]

Originally posted by bigpoppaproppy
um
3x3 is a very true and good powerlifting routine
this isnt 3x3 hes doing, but just saying...and olympic lifters squat up to 6 days of the week....just my 0.02

and like he said, those DBs are a combined 105ish, nowhere near 105 each

bump, its not unheard of by any means. Russian training cycles usually involve specializing in a certain lift for a set amount of time and working that same lift 3 or more times a week.

[BigKazWSM747]

nice workouts BTW and awesome job on breaking 300 on the bench. I would suggest reading these though as they'll likely come in very handy for future training (esp. in the offseason):

http://www.fortifiediron.com/view.php?id=4

http://www.fortifiediron.com/view.php?id=2

[big_baller]

Hey thanks alot man, but I forgot to add that I'm doing air alert...............now hold up your thinking its alot of crap, and seriously I thought it was too. But I need to teach my legs how to jump again after putting on this mass. Before I started the journal I was doing all the plyometrics in the book and did powercleans. But I just want to see where air alert will get me, especially if It helps my aerobic capacity.


Actually to all the basketballers out there, BigKaz has helped me remember something I was going to tell all the ballers. If you are going to bodybuild or powerlift make sure you maintain fitness as best as you can. I am not naturally fit, so i have to work at it hard.

I noticed that in practice my legs will not let me do the things i want to do lately, I need to build up a higher anaerobic threshold so i can play harder for longer.

Thanks again BigKaz

[big_baller]

Today's workout

incline dumbell press 3 sets of 81 pounds for 6,6,7(new Pr)

couldn't do triceps because my wrist hurt from hitting my boxing bag.

wide grip pull ups 5 times 5 (bodyweight) going for speed.

did airalert, and then went for a run.

Played 1 on 1 with 2 guys down at the local basketball park, whoop their ass, and then jogged home for a stretch.

[big_baller]

I'm looking at my pre-season plan for basketball they've set out for me, and it looks like after a year and a half of powerlifting/bodybuilding might have to come to an end.

Is there any maintenance programs I could do, that anyone can recommend? Because it looks as if I have to keep my weight training to a minimum, until season starts.

Thanks

[Willie_Bosket]

Originally posted by big_baller
Happy new years everyone,

I had a few mates over 2 days ago after my weeks break and we we're all getting pumped up seeing what we could max on the bench. And guess what.........I got 300 pounds!!!! Weirdest thing ever, I just pulled it out from no where.

I could feel the soreness for days, and seeing as though I wasn't suppose to hit this target for another 2 months, I hit the piss bad last night, I feel nice and relaxed and all my joints feel loose again.

On a side note: I do not promote drinking alcohol, but I do believe in living life, seeing as though I gave up a fair bit of my social life to get where I am.
You mongrel, you broke my watch on new years eve :D

[big_baller]

Hey I'm back in buissness, yeah sorry chris, how much did it end up costing?

[Willie_Bosket]

Hey I'm back in buissness, yeah sorry chris, how much did it end up costing?

Yeah, well I can't remember the exact cost, but it doesn't work to this day, so you owe me. Btw, how's basketball? :D