Basketball-Offseason 13 week log

[kurtbbbb]

Current stats:
Squat 72.5kg x5
Bench 75kg x5
Deadlift 125x5
Pull ups 6
Weight 94kg at~15% BF

Goals:
89-90kg at 9-10% BF
Increase vertical 5 inches
Squat 90kg x5
Bench 85x5
Pull ups 12

Basically dividing my training up:
Section 1: 1 weeks recovery
Section 2: 5 weeks strength gain focused (Starting Strength)
Section 3: 4 weeks (add in weighted jumps + small amount of plyo's)
Section 4: 3 weeks plyo's

Note: Screwed shoulder doing CGBP, hopefully it will be healed by the end of the recovery week.

[kurtbbbb]

Day 1
500 skips
Mobility-Agile 8, hip flexor stretches
Foam rolling- Quads, hamstrings
Balance -2x1 min shoes on eyes closed, L+R
-1x1 min shoes off eyes closed, L+R

[kurtbbbb]

Day 2
1000 skips barefoot
Mobility->Stretch->Foam roll

A. Cuban press
3x8
B. L-Lateral raises
2x10
C1. Side Lateral d/bell abduction
2x10
C2. Low pulley external rotation
2x10
D. Bulgarian split squat 5kg d/bells
2x10 L+R
E. 45" Hyperextension
2x10 BW

[kurtbbbb]

Day 3
1000 skips alternating
Mobility-Foam roll-stretch
Balance 2x 1 min shoes on eyes closed
2x1 min shoes off eyes closed


Note: Measured my vertical jump today and it has increased by 2 inches! so happy! This is probably from losing 2-3kg of fat in the last couple of weeks and doing squats 3x a week.

[kurtbbbb]

Day 4
Push ups BW 4x12
Scap Push ups 3x12

[kurtbbbb]

Day 5
500 skips
A. Cuban press 3x8
B. L-Lateral raises 2x10
C1. Side Lateral d/bell abduction 2x10
C2. Low pulley external rotation 2x10
D. Standing D/bell bicep curl, 10kg 2x10

Foam roll->Mobility->Stretch->Balance

[kurtbbbb]

Day 6
Off

[kurtbbbb]

Day 7
Off

[kurtbbbb]

Day 8, Week 2-> Strength focused.
Squats
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
3x5 70kg

Bench
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
3x5 70kg

Chin Ups (vertical grip)
1x7
1x5
1x3

D/bell bicep curls 10kg d/bell
1x10, 1x9, 1x8

Incline abs (5kg behind head)
3x10

Shoulder Prehab work: Diesel Crew Circuit 1


Note: I've ended up losing ~5kg total, and still have about 5kg to lose to get to optimum body fat. So I'm not sure if I should keep losing fat or eat more and try put on muscle. I'll try decide by tonight.

After a week off I'm quite a bit weaker especially on bench press hopefully my strength will get back to where it was pretty quickly.

[kurtbbbb]

Day 9, wk 2
500 skips
Mobility-Foam roll-Stretch
Shoulder Prehab: Diesel crew circuit 2

[kurtbbbb]

Day 10, wk 2
500 skips-mobility-stretch-foam roll

Squats
1x5 bar=20kg
1x5 =40kg
1x5= 50kg
1x5=60kg
3x5=72.5kg---Last rep was the hardest rep I have ever done on any exercise

OHP
1x5 bar=15kg
1x5 25kg
1x5 30kg
1x5 35kg
3x5 40kg

Deadlift
1x5 20kg
1x5 60kg
1x5 80kg
1x5 100kg---After squats legs were f'd, also cut my shin on the barbell and there was blood all over the bar and my leg, people at the gym weren't impressed! Felt pretty manly though, haha

Seated rows
3x10 whole stack

Incline abs (6.25kg behind head)
2x10, 1x7

Diesel Crew Shoulder prehab circuit 3

Literally hardest workout I have ever done in my life and legs were still sore from Mondays workout

Weight: 92.5kg

[kurtbbbb]

Day 11, 12
Off

[kurtbbbb]

Day 13
Squats
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
3x5 75kg--PR

Bench
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
3x5 72.5kg

Chin ups
1x6, 1x5, 1x4, 1x3

D/bell tricep extension 12.5kg
1x8, 1x6, 1x5

Incline abs (6.25kg behind head)
3x10

Shoulder prehab: Diesel crew circuit 2

[kurtbbbb]

Day 14
OFF

[kurtbbbb]

Day 15
500skips- Mobility-Foam roll-stretch
Squat
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
3x5 77.5kg --------->ATG, PR!

OHP
1x5 bar
1x5 30kg
1x5 40kg
3x5 42.5kg -----PR!

Chin ups
1x7, 1x5, 1x4, 1x3

Note: Since I have reduced overall volume and have much more recovery time and stuck to compound lifts, my size has increased all over enormously and at the moment I am on a calorie deficit. I was on WS4SB3 for 3 months and SS blows it out of the water!!

Going to take out squats on Wednesday and do front squats with a lighter weight, because my lower back is starting to get a little bit of pain, this will also let me concentrate more on trying to increase weight on deadlifts.

[kurtbbbb]

Day 16
Got sucked in today to do a bicep/tricep work out with a friend, now I really know why I stopped training in this way, such a boring thing to do! Hopefully my bench wont suffer tomorrow.

Also made the hardest decision of my life yesterday, lol. To not go to a four day music festival with all my friends, over new years and stay home by myself and train more! This decision better pay off!

Sprints at footy oval:
10 10m sprints 1 min rest
4 20 m sprint 2min rest
2 40m sprints 4 min rest

Diesel crew shoulder circuit 2 x2
Stretch-Foam roll-Balance

[kurtbbbb]

Day 17

Front Squat
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg-----Pretty light will do 3x5 62.5kg next week

Bench Press
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
1x5 70kg
1x5 75kg
1x4 75kg-------Could of easily got but triceps are super sore from yesterday

Deadlift
1x5 bar
1x5 60kg
1x5 80kg
1x5 100kg
1x5 102.5kg

[kurtbbbb]

Day 18
OFF

[kurtbbbb]

Day 19
5 110m sprints with walk back recovery

Note: Most likely will go back to a west side split as my lower back is absolutely killing me from all the squats and deadlifts

[kurtbbbb]

Day 20
Random workout:
Bench press
1x5 Bar
1x5 40kg
1x5 50kg
1x5 60kg
1x5 70kg
1x3 75kg
1x3 80kg
1x2 85kg-----------PR!

Lat pull down
4x10 40kg

Tricep push down
3x12 35kg

Preacher curl
3x12 27.5kg

[kurtbbbb]

Day 21
Off

[kurtbbbb]

Day 22
Decided to go back to ws4sb3 after my lower back has been playing up. Heres today's workout.
ME upper
Bench press
1x20 bar
1x5 40kg
1x5 60kg
1x5 70kg
1x3 80kg
1x3 80kg--spotter helped a little on last one!

Incline bench press
2xmax reps 50kg ---hurt shoulder a bit having to go down so low

Skull crushers
1x12 27.5kg
1x10 32.5kg
1x8 37.5kg
1x5 40kg drop set 5kg d/bell max reps

Chin ups
1x6
1x5
1x4
1x3---->Zzz Can never improve on these FFS

Standing b/bell bicep curls--->27.5kg
1x15
1x12
1x10

Wrist roller
3x2(up and back) 5kg attached

Shoulder prehab
Prone Y's, T's, Incline d/bell retraction (circuit) X3, 12 reps

[kurtbbbb]

Day 23 OFF
Day 24
ME Lower

Squat
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg
1x5 70kg
1x3 75kg
1x3 80kg

Bulgarian split squats8kg d/bells
3x8 L+R------Pretty easy but haven't done in a while

Leg Curl
3x8 50kg

Ground based absX3

[BeastAndPower]

hey man did u ever get that e-mail i sent u about that program

[kurtbbbb]

Hey man, yeah i did, I found the whole program on some upload site though, thanks for that.

[kurtbbbb]

Day 25
RE upper
Bench---this is how my mate wanted to do it..zzz
1x20 bar
1x10 40kg
1x6 60kg
1x5 70kg
1x 4 80kg
2x8 70kg
2xmax 60kg

Lat pulldown
3x10 50kg

Skull crusher
4x9 32.5kg

Dips
3x max
External rotation
2x10 10kg

Altogether pretty good work out, maybe a bit rushed. Only doing bench press 1x per week from now on as left shoulder is straining again. Exactly like it was previously when i was benching to much.
Also on squats going to start much lower on weight until i perfect my form as i am GM the weight up.

7 30sec intervals on bike with 1 min rest---->Brutal

[kurtbbbb]

Day 26

300m shuttle in 30m intervals X10=======4 times with 2 min rest between sets

Hardest thing I've ever done. 36*C outside! Sweating off the hook, lungs are on fire!!!!

[BeastAndPower]

Day 16
Got sucked in today to do a bicep/tricep work out with a friend, now I really know why I stopped training in this way, such a boring thing to do! Hopefully my bench wont suffer tomorrow.

Also made the hardest decision of my life yesterday, lol. To not go to a four day music festival with all my friends, over new years and stay home by myself and train more! This decision better pay off!

Sprints at footy oval:
10 10m sprints 1 min rest
4 20 m sprint 2min rest
2 40m sprints 4 min rest

Diesel crew shoulder circuit 2 x2
Stretch-Foam roll-Balance

Hey man don't let other people affect u in the weight room. Stick wit ur plan. Also u made the right choice by staying. Only u can achieve ur goals and no one else. I believe in u bruh, stay focused and don't give up

[kurtbbbb]

Hey man don't let other people affect u in the weight room. Stick wit ur plan. Also u made the right choice by staying. Only u can achieve ur goals and no one else. I believe in u bruh, stay focused and don't give up

Hey man appreciate the words. Yeah I think I did make the right choice, the friends I was supposed to go with didn't have tickets to the event and ended up having to stay in the forest for 1 night before they could sneak in haha.

[BeastAndPower]

Yea man all ur hard work will pay off. I remember hearing a radio host asked Darrelle Revis do have any time during the off-season he said that he works out 4 hours a day. So keep workin man, u can do it.