Al3aZeF's Skinny Basketball Player, Tryin' 2 But Some ( Strength + Size )

[Al3aZeF]

Hey, Sup guyz ?

well, little about me, i've been a competitive as basketball and soccer player for my whole life, I'm not totally beginner, i'v some experience on weight lifting, but not that much, I think the longest time i'v committed in the gym was 2 months or so, and I was go from time to time on the season, but now i have 7 months until the next season, and i'll focus on strength and size, I'll bulk, I know i'm going to gain some fat its ok, i'll cut before season starts.

Current Stats :
Age : 18 Years Old
Height : 6'2"(187 cm)
Weight : 182lb(83 Kg)
Country : Saudi Arabia
Body Fat : 15% I guess
Max Bench : 135lb(60 Kg)
Max Squat : 220lb (100 Kg)
Max Deadlift : 265lb (120 Kg)
Vertical Jump : 32-34''(I can dunk)
Max Chine Ups : 5 reps(only in the first set)

Goals :
Weight : 200lb(90 Kg)
Body Fat : 20%(or so)
Max Bench : 198lb (90 Kg)
Max Squat : 300lb(140 Kg)
Max Deadlift : 330lb(150 Kg)
Vertical Jump : 34-36''(From 2 Legs)
Chine Ups : 10+(I hope more)

after doing some research, I'v decide to do Starting Strength, and i bough some supplements, Whey Protein, Serious Mass, Creatine, BCAAA, and I'm going to focus in my diet, tryin to eat as much as possible +4500K, and some of my weakness that I can't do 1 pullup and I can't do 1 Dip every one im my team can do them easily except me and some, so my workout will look like this : Mon, Wed, Fri.

Workout A :
Squat : 3x5
Bench : 3x5
Deadlift : 1x5
ax. Decline Dumbbell Press : 3x8 (close grip and palms face each others)

Workout B :
Squat : 3x5
Military Press : 3x5
Barbell Row : 3x5
ax. Pull Down : 3x8 (close grip and palms face me like chine up)

I hope this time see some results, and BTW I do foam roll my whole body after each workout, and even in my off days, I'll try to increase the weigh every workout by 5.5lb (2.5 Kg) except Press and Rows every other weak, my rule is Go HEAVY or Go HOME.

[Al3aZeF]

Weak1 - Day1 : Monday 23/5/2011
my first workout of Starting Strength, but last weak I did full body routine, and it was light I didn't go heavy, thats just to reloading my body to weigh again.

Squat : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 66lb (30 Kg) Warm Up
6 x 110lb (50 Kg) Warm Up
4 x 154lb (70 Kg) Warm Up
5 x 171lb (78 Kg) Work Set
5 x 171lb (78 Kg) Work Set
5 x 171lb (78 Kg) Work Set

Bench Press : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 77lb (35 Kg) Warm Up
6 x 99lb (45 Kg) Warm Up
5 x 121lb (55 Kg) Work set
5 x 121lb (55 Kg) Work set
5 x 121lb (55 Kg) Work set

Deadlift : 3x5
10 x 88lb (40 Kg)
8 x 132lb (60 Kg)
6 x 176lb (80 Kg)
5 x 198lb (90 Kg)

ax. Decline Dumbbell Press : 3x8 (close grip and palms face each others)
9 x 44lb (20 Kg)
8 x 44lb (20 Kg)
8 x 44lb (20 Kg)

I feel that I have some power today, I really bumped, and I felt a lil aches while squatting, whatever it was perfect workout for me, and even the diet was good.

[MURDR]

Keep it up, I'll follow. Not sure how tall people are in Saudi, but in the US, you're height would put you at the 1. But there are always exceptions, so be that one exception.

[Al3aZeF]

Weak1 - Day3 : Wednesday 23/5/2011
Daaaaaaaaaamn, fuc* these sore legs, i couldn't squat today, I couldn't go down, no more than half squat than my legs hurts.

Squat : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 66lb (30 Kg) Warm Up
6 x 110lb (50 Kg) Warm Up
4 x 154lb (70 Kg) Fail

Power Clean : 3x5
8 x 66lb (30 Kg) Warm Up
6 x 88lb (40 Kg) Warm Up
5 x 110lb (50 Kg) Warm Up
5 x 121lb (55 Kg) Work set
5 x 121lb (55 Kg) Work set
2 x 121lb (55 Kg) Only 2 Reps

Military Press : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 66lb (30 Kg) Warm Up
5 x 77lb (35 Kg) Work Set
5 x 77lb (35 Kg) Work Set
5 x 77lb (35 Kg) Work Set

Close Grip Pull Down (Chine Up Grip)
5 x 110lb (50 Kg) Warm Up
8 x 132lb (60 Kg) Work Set
8 x 132lb (60 Kg) Work Set
6 x 132lb (60 Kg) Work Set

My legs let me down, Fuc* them, maybe because I sleep late in last 5 days, I was sleep at 1 P.M. YES in the afternoon, And I wake Up 7 P.M. , I'll try to sleep in the evening from today, and btw I play basketball today 1 vs 1 , and 3 vs 3 in one hoop for sure, and my traps are hurts and my legs still sore and my chest also.

[Al3aZeF]

Weak1 - Day5 : Friday 25/5/2011
My legs are 100% ready and recovered, and I was bumped, I forgot to post this yesterday, I was busy all night sorry.

Starting Strength - Workout A :

Squat : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 66lb (30 Kg) Warm Up
6 x 110lb (50 Kg) Warm Up
3 x 154lb (70 Kg) Warm Up
5 x 176lb (80 Kg) Work Set
5 x 176lb (80 Kg) Work Set
5 x 176lb (80 Kg) Work Set

Bench Press : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 77lb (35 Kg) Warm Up
6 x 99lb (45 Kg) Warm Up
5 x 126lb (57.5 Kg) Work set
5 x 126lb (57.5 Kg) Work set
4 x 126lb (57.5 Kg) Work set * Fail in last rep, fu*k !

Deadlift : 1x5
10 x 88lb (40 Kg) Warm Up
8 x 132lb (60 Kg) Warm Up
6 x 176lb (90 Kg) Warm Up
5 x 220lb (100 Kg) Work Set

ax. Decline Dumbbell Press : 3x8 (close grip and palms face each others)
9 x 44lb (20 Kg)
7 x 44lb (20 Kg)
6 x 44lb (20 Kg)

Damm Bench Press, I think the chest is my weakest muscle in my body, I really struggle in finishing the rep, very slow pushing but I lack them out, and big PR 22 lb (10 Kg) than the last workout in deadlift, squat was kind of easy to me, very good workout.

[Al3aZeF]

Weak2 - Day10 : Wednesday 1/6/2011
I skipped Day8 Monday, cuz I was busy and had tests, and after 1 weak I'll have the final examz, but I'll try to not to skip a workout.

Starting Strength - Workout B :

Squat : 3x5
10 x Bar 44 lb (20 Kg) Warm Up
8 x 88 lb (40 Kg) Warm Up
6 x 132 lb (60 Kg) Warm Up
3 x 176 lb (80 Kg) Warm Up
5 x 181.7 lb (82.5 Kg) Work Set
5 x 181.7 lb (82.5 Kg) Work Set
5 x 181.7 lb (82.5 Kg) Work Set ( last rep was hard and I struglle to lack it out )

Power Clean : 3x5
8 x 66 lb (30 Kg) Warm Up
6 x 88 lb (40 Kg) Warm Up
4 x 110 lb (50 Kg) Warm Up
5 x 126.6 lb (57.5 Kg) Work set
5 x 126.6 lb (57.5 Kg) Work set
5 x 126.6 lb (57.5 Kg) Work set

Military Press : 3x5
10 x Bar 44lb (20 Kg) Warm Up
8 x 66 lb (30 Kg) Warm Up
5 x 82.5 lb (37.5 Kg) Work Set
5 x 82.5 lb (37.5 Kg) Work Set
5 x 82.5 lb (37.5 Kg) Work Set

Chine Up
5 x Body Weight
5 x Body Weight
5 x Body Weight

21's ( 7half down,7half up,7full) without rest
7 x 22 lb (10 Kg)
7 x 22 lb (10 Kg)
7 x 22 lb (10 Kg)

After that, I eat can of Tuna + Macarone + Whey Protien, and after an hour I played basketball, 2vs2 for 45min I think, and I was so explosive and finish hard, but my elbow hart a lil bit maybe cuz the power clean, but I felt like my form was perfect in all reps, I don't know really, but now I don't feel anythin', and I'm 100% recovered and fresh.

[Al3aZeF]

ooh yeah, I weight now : 191 lb (87 Kg), thats mean I gain +8.8 lb (+4Kg) and my 2 leg running vertical jump has increased from 1 finger above the rim to whole hand above the rim, but the big suprise is my 1 leg runnung vertica jump has decrease from 1 hand lebron james style to can't dunk but my whole are is above the rim, I don't know why, is it the extra weight? or I think the jump was in last of 2vs2 game. and I think most of the weight increased on my legs, and some chest gain, not much arms? I don't know what to do now!!!!!!!!!!

[russgenious]

ooh yeah, I weight now : 191 lb (87 Kg), thats mean I gain +8.8 lb (+4Kg) and my 2 leg running vertical jump has increased from 1 finger above the rim to whole hand above the rim, but the big suprise is my 1 leg runnung vertica jump has decrease from 1 hand lebron james style to can't dunk but my whole are is above the rim, I don't know why, is it the extra weight? or I think the jump was in last of 2vs2 game. and I think most of the weight increased on my legs, and some chest gain, not much arms? I don't know what to do now!!!!!!!!!!

I'm a 2 footed jumper, and I feel that SS has helped increase my vertical - squats mainly since it replicates my 2 footed jumping... I can grab rim from a standstill but I can't dunk though. My first few weeks on SS, my legs (already big) got bigger and stronger, but I also lost some stamina and speed while playing basketball (got a couple leg cramps). Its probably the same for you, you probably feel heavier and not as mobile even though you're stronger. Not sure what the solution is, but I'm just continuing with SS right now and I do cardio a few days, which made me feel better.