Roldy's journey to dunk.

[Roldy]

Re-evaluated my goals again, and i realized i am not trying to squat a ****load, my main goal is to get up more so i will specifically be training my vertical until i am able to thrown down with 2 hands.


A.N.P. Session #5 (Dont remember what day this was on sometime last week though...)

A. Front Squats
5 x 45
5 x 45
5 x 70
3 x 105
2 x 140
5 x 180
5 x 180
4 x 180

B. Bench
5 x 45
5 x 45
5 x 95
3 x 125
2 x 165
1 x 185 |
2 x 185 | my shoulder was bothering now i realized it was the angle of my elbows
0 x 185 | elbows were flaring and ****ed my shoulders.

C. Power Clean
5 x 45
5 x 45
5 x 85
3 x 105
2 x 130
3 x 155
3 x 155
3 x 155
0 x 155 | Form was looking hideous here so i stopped
0 x 155

[Roldy]

8.13.09

A. Deadlift off 4" box
5 x 135
5 x 135
3 x 185
2 x 265
5 x 315
5 x 315
5 x 315
5 x 315

B. Bulgarian Split Squat w/DB
8 x 60
8 x 60
8 x 60

[Roldy]

8.14.09

A. Bench
5 x 45
5 x 45
5 x 85
3 x 125
2 x 160
4 x 180
5 x 180
4 x 180

B. Weighted Dips
8 x 45
8 x 45
5 x 45

C. Chin-ups
9
5
5



---



Plyometrics: VJB Intermediate plyo program

A. Bent Straight legged donkey ankle bounce (4x30)

B. 1-2-3 Jump (4x4)

C. Rhythmic 1/4 Jump Squat (4x8)

D. Broad Jumps (4x6)

E. Low Box Depth Jumps to higher box (4x5)

F. 20 yd Sprints (4)

G. Low Squat Ankle Jump (4x40)

*Worked on bench form
- elbows at 45ish degrees
- elbows tucked
- lats tight
- upper back tighter than what it normally is
- planted legs for good drive

[Roldy]

8.16.09

A. Squat
5 x 45
5 x 45
5 x 135
3 x 185
2 x 240
4 x 305
3 x 305
4 x 305
1 x 305 | Lower back shot from deadlifts couple days back

B. Bulgarian Split Squat W/DB
8 x 60
8 x 60
8 x 60

C. Pull-Throughs
10 x 90
8 x 110
10 x 125

[Roldy]

8.17.09 RE Upper

A. DB Bench Press (palms in)
12 x 40
12 x 45
10 x 45
10 x 45

B. Pull ups
9
7
5

B1. Face Pulls
9 x 90
8 x 90
8 x 90

C. DB Lateral Raise
8 x 20
8 x 20
8 x 20
8 x 20

D. Barbell Curls
8 x 65
8 x 65
6 x 65


---


VJB INT plyos

A. Bent Straight legged donkey ankle bounce (4x30)

B. 1-2-3 Jump (4x4)

C. Rhythmic 1/4 squat jump (4x8)

D. Broad Jump (4x6)

E. Low box depth jump (4x5)

F. 20 yd sprints (4)

G. Low squat ankle hop (4x40)

[Roldy]

8.20.09

A. Squat
5 x 45
5 x 45
5 x 135
3 x 185
2 x 240
3 x 305
4 x 285
4 x 285
5 x 285

B. Bulgarian Split Squat
6 x 65
6 x 65
6 x 65

C. Glute Ham Raise
8 |
8 | Focused on eccentric portion and drove myself up using minimal push off the ground
8 |

[Roldy]

8.21.09

A. Bench
5 x 45
5 x 45
5 x 85
3 x 125
2 x 160
3 x 180
5 x 170
5 x 170
8 x 135

B. Chin-ups (from dead hang)
11
8
6

C. Face Pull
10 x 95
10 x 95
10 x 95

D. Dips (non-weighted)
18
11
10



---


P1W2D1

A. Bent over straight legged ankle bounce (4x30)

B. 1-2-3 Jump (4x4)

C. Rhythmic 1/4 jump squat (4x8)

D. Broad Jump (4x5)

E. Low box depth jump (4x5)

F. 20 yd sprints (5)

G. Low squat ankle hop (4x40)

[Roldy]

8.23.09

A. Platform Deadlift
5 x 135
5 x 135
5 x 185
2 x 265
5 x 315
1 x 315 |Grip was not feeling too good here
3 x 275 |Snatch Grip Deadlifts
3 x 275 |

B. Bulgarian Split Squats
8 x 65
8 x 65
8 x 65

C. Glute Ham Raise
8
8 x 10
7 x 10

[Roldy]

8.24.09

A. DB Bench Press
13 x 45
12 x 45
12 x 45
12 x 45

B. Pull ups
4 x 45
3 x 35
2 x 25
4 x 25
3 x 25
2 x 25
3 x 0

B1. Face Pull
10 x 95
10 x 100
10 x 100
12 x 100

C. One Arm Cable Lateral Raise
8 x 25
8 x 25
8 x 25
8 x 25

D. Barbell curls
10 x 65
8 x 65
8 x 65

[Roldy]

8.27.09

A. Squat
5 x 45
5 x 45
5 x 135
3 x 185
2 x 235
2 x 265
5 x 290
5 x 290
3 x 290
5 x 290

B. Bulgarian Split Squats
6 x 70
6 x 70
6 x 70

C. Glute Ham Raise
8 x 10
8 x 10
8 x 10

[Roldy]

god damn toe injury, maybe i can squat today....we shall see.

[Roldy]

8.28.09

A. Bench
5 x 45
5 x 45
5 x 85
3 x 125
2 x 150
5 x 170
5 x 170
5 x 170
8 x 135

B. Chin Ups
6 x 25
4 x 25
3 x 25
5 x 0

C. Seated Rows
10 x 110
10 x 110
10 x 110
12 x 110

C1. Face Pulls
10 x 100
10 x 100
10 x 100
10 x 100

D. Dips
10 x 45
8 x 45
7 x 45
13 x 0



---



A. Bent Over Donkey ankle bounces (3x30)

B. 1-2-3 Jump (4x4)

C. Rhythmic 1/4 jump squat (3x6)

D. Low box depth jump (3x5)

[Roldy]

8.31.09

A. RDL
5 x 45
5 x 135
3 x 185
3 x 225
4 x 245
5 x 245
5 x 245

B. DB Swings
8 x 30
8 x 30
8 x 30

C. Med Ball throw back
5 x 12
5 x 12

D. Med Ball throw forward
5 x 12
5 x 12

[Roldy]

9.3.09

A. Squat
5 x 45
5 x 45
5 x 135
4 x 185
3 x 235
2 x 265
5 x 295
5 x 295
5 x 295

B. Bulgarian Split Squats
6 x 70
6 x 70
6 x 70

C. Glute Ham Raise
8 x 10
8 x 10
8 x 10

[Roldy]

9.4.09

A. Bench
5 x 45
5 x 45
5 x 85
3 x 125
2 x 150
5 x 175
5 x 175
5 x 175
8 x 135

B. Chin Ups
7 x 25
6 x 25
6 x 25
4 x 0

C. Seated Rows
10 x 120
10 x 120
10 x 120
12 x 120

C1. Face Pulls
12 x 100
11 x 100
12 x 100
10 x 100

D. Dips
7 x 50
8 x 50
6 x 50
12 x 0

[Roldy]

9.6.09

A. Depth Jumps (4x3)

B. DB Swings
8 x 35
8 x 35
8 x 35

C. Med Ball Throws backwards
5 x 10
6 x 10

[Roldy]

9.8.09

A. Incline DB Press (palms in)
15 x 40
13 x 40
11 x 40
10 x 40

B. Pull ups (non-weighted)
10
8
5
4

C. Face Pull
11 x 110
10 x 110
10 x 110
12 x 110

D. One Arm Cable Lateral Raise
8 x 25
10 x 25
11 x 25
12 x 25

E. Barbell Curls
10 x 65
9 x 65
8 x 65

[Roldy]

9.10.09

A. Squat
5 x 45
5 x 45
5 x 135
4 x 185
3 x 235
2 x 270
5 x 300
3 x 300
4 x 300

B. Bulgarian Split Squat (Barbell)
8 x 145
8 x 145
8 x 145

C. Hyper Extensions
8 x 45
8 x 45
8 x 45

[Roldy]

9.13.09

AM Session

A. Bench
5 x 45
5 x 45
5 x 95
3 x 135
2 x 155
5 x 180
5 x 180
5 x 180
8 x 135

B. Chin Ups
11 (explosive)
7
4
3

C. Seated Rows
8 x 130
9 x 130
10 x 130
10 x 130

C1. Face Pulls
8 x 110
9 x 110
10 x 110
8 x 110

D. Dips
13
8
6
8


---


PM Session

A. 1/4 Jump Squat w/reset
5 x 115
5 x 115
5 x 115
5 x 115

B. Depth Jumps (4x3)

C. DB Swings
6 x 40
6 x 40
6 x 40

D. Med Ball Throw
7 x 6
6 x 6
5 x 6

[Roldy]

9.17.09

A. Squat
5 x 45
5 x 45
5 x 135
5 x 185
3 x 245
2 x 285
3 x 315
3 x 315

B. Bulgarian Split Squat
6 x 155
6 x 155
6 x 155

C. Hyper Extensions
10 x 45
10 x 45
8 x 45

[Roldy]

9.20.09

A. 1/4 Jump Squat w/reset
5 x 115
5 x 115
5 x 115
5 x 115

B. Depth Jumps (4x3)

C. DB Swings
8 x 40
8 x 40
8 x 40

D. Med Ball Throw
6 x 6
6 x 6
6 x 6

E. Backward Med Ball Throw
6 x 6
6 x 6

[Roldy]

9.22.09

A. Bench (60% of 1RM)
5 x 45
5 x 45
5 x 95
16 x 125
11 x 125
11 x 125
10 x 125

B. Pull ups
9
7
5
4

B1. Face Pull
10 x 110
10 x 110
10 x 110
12 x 110

C. 1-arm Cable Lateral Raise
8 x 30
10 x 30
10 x 30
10 x 30

D. Barbell Curls
8 x 70
7 x 70
7 x 70

[Roldy]

9.24.09

A. Squat
5 x 45
5 x 45
5 x 135
4 x 185
3 x 245
2 x 285
3 x 320
3 x 320
3 x 320

B. Bulgarian Split Squat
8 x 155
8 x 155
8 x 155

C. Hyper Extension
12 x 55
9 x 65
8 x 65

[Roldy]

9.27.09

A. Bench
5 x 45
5 x 45
5 x 95
3 x 135
2 x 155
2 x 175
5 x 190
5 x 190
5 x 190

B. Chin Ups
12 x 0
6 x 0
5 x 0
4 x 0

C. Seated Rows
10 x 130
10 x 130
10 x 130
10 x 130

C1. Face Pull
15 x 60
15 x 60
15 x 60
15 x 60

D. Dips
20 x 0
15 x 0
10 x 0
8 x 0

[Roldy]

9.28.09

A. 1/4 Jump Squat w/reset
5 x 135
5 x 135
5 x 135
5 x 135

B. Depth Jumps (4x3)

C. DB Swings
6 x 40
6 x 40
6 x 40

[Roldy]

10.2.09

A. Squat
5 x 45
5 x 45
5 x 135
4 x 185
3 x 245
2 x 295
2 x 325
3 x 325
2 x 325

B. Bulgarian Split Squat
6 x 160
6 x 160
6 x 160

C. Hyper Extension
10 x 65
8 x 65
8 x 65

[Roldy]

10.10.09

A. Squat
5 x 45
5 x 45
5 x 135
4 x 185
3 x 255
2 x 300
3 x 330
3 x 330
3 x 330

B. Bulgarian Split Squat
8 x 160
8 x 160
8 x 160

C. Hamstring bridge
15 x 0
12 x 0
12 x 0

[Roldy]

10.11.09

A. Bench
5 x 45
5 x 45
5 x 95
4 x 135
3 x 155
2 x 175
5 x 195
5 x 195
5 x 195

B. Incline DB Press (Neutral Grip)
15 x 35
15 x 35

C. T-Bar Rows
8 x 135
8 x 135
8 x 135

C1. Face Pull
13 x 70
12 x 70
15 x 70

D. Dips
8 x 55
6 x 55

[Roldy]

10.12.09

A. 1/4 Jump Squat w/reset
5 x 135
5 x 135
5 x 135
5 x 135

B. Depth Jumps (4x3)

C. Power Snatch
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95