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  1. #1
    Registered User hyperdunk1's Avatar
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    road to 40 in vertical

    Sup everyone, I'll be logging here since most of my training is geared towards basketball, but will be primarily powerlifting. My philosophy is that strength (especially lower body and core) plus skills is what defines an elite bball player.

    My workouts will consist primarily of squats (full), some type of GHR, calf, and back plus some shoulder. I will incorporate other powerlifts as time goes on such as cleans and hopefully the snatch.

    I hope to play as little bball as possible before I get to high 300s -400s in my squat. Intense cardio can be detrimental to gains. But I believe in game bball is the best type of plyo for a bball player.

    Stats-

    Squat full - 310

    DL - 315 (stopped for 3-4 months now due to back problems)

    BW- 179

    BF- 25%

    Standing vertical - 27in after warm up
    The heavens declare the glory of God; the skies proclaim the work of his hands. Psalm 19:1
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  2. #2
    Registered User daavig's Avatar
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    thats incredible vertical for ur bf%...keep working hard, and just remember that once you are ready to cut you will see very rapid gains in your vertical
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  3. #3
    Registered User hyperdunk1's Avatar
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    ^ thanks, hopefully i can make gains while cutting, and based on all the horror stories i've heard of cutting and maintaining strength, i am not too optimistic.

    12/17 PM

    * Just absolutely out of it today. Did not sleep well, but was in bed for over 9 hrs.

    Squat full

    Warm up [10 x 135] [5 x 185]

    5 x 5 routine @ 255 lb, accomplished

    Calf raises seated [50 x 120] [12 x 145] [40 x 120] (ROM sucked, and calf does tense up some times)
    The heavens declare the glory of God; the skies proclaim the work of his hands. Psalm 19:1
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  4. #4
    Registered User hyperdunk1's Avatar
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    12/19 PM

    Squat full

    warm up [10 x bar] [10 x 135] [5 x 185]

    5x5 @ 260, accomplished

    *no energy or motivation b/c of lots of unfinished work and tasks, but lifts didn't feel too heavy.

    seated calf [25 x 90] [15 x 135] [10 x 160] [15 x 135]
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  5. #5
    Registered User hyperdunk1's Avatar
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    12/22 PM

    Squat full

    Warm up [10 x bar] [10 x 135] [5 x 185]

    5 x 5 @ 265, accomplished

    *didn't feel so easy at set 3 and 4. Ate horrendously last few days and slipped by drinking 8-9 shots of alcohol. Must tell sponsor about it. Definitely not good for body comp.

    45 hyper [10 x bw] [10 x 45 x 2]

    single leg curl [10 x 40] [10 x 50 x 2]
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  6. #6
    Registered User hyperdunk1's Avatar
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    12/23 AM

    Assisted pull up 90 lb x 10 x 2

    Db row 60 x 10, 70 x 10

    face pull 50 x 15, 62 x 10 x 2

    pull shrug 135 x 15 x 2

    back extensions, no record

    *was not goal oriented, lacked strength from lack of sleep, stress.
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  7. #7
    Registered User hyperdunk1's Avatar
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    12/26 AM

    Squat full [10 x bar] [10 x 135] [5 x 185]

    5 x 5 routine @ 270 lb, accomplished

    felt pretty hard, form was kind of shaky.

    knee was clicking from morning bball, sigh.
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  8. #8
    Registered User hyperdunk1's Avatar
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    12/29 PM

    *did not eat well at all while away. too much carbs and fat and about only 60-80 g protein a day

    Squat full

    warm up [10 x bar] [10 x 135] [5 x 225]

    5 x 5 @ 275 failed. Only accomplished 4 sets. Did not attempt set 5 because felt dizzy. Last rep of set 4 was bad, squat morning. Will go back down to 265 or 270 at 5 x 5 in a few days

    db rows [60 x 10] [10 x 70 x 3]

    12/30 AM

    Squat full maintenance

    warm up [10 x bar] [10 x 135] [5 x 225] [5 x 275]

    PM

    Squat full maintenance

    warm up [10 x bar] [10 x 135] [5 x 225] [5 x 275] [1 x 295] <--- harder than i thought, maybe because ate at deficit last few days.

    Official start of cut has began. Will attempt to eat very "paleo", doesn't mean organic meat and stuff since I can't afford it. but will focus on eating meat and healthy veggies only.

    Bw - 180, BF 25%
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  9. #9
    Registered User hyperdunk1's Avatar
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    1/1 PM

    Squat full [10 x bar] [10 x 135] [5 x 225]

    5 x 5 @ 275, accomplished ersonal-record:

    Form was not of the greatest but acceptable.

    BW- 180 , BF 24-25%


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  10. #10
    Registered User hyperdunk1's Avatar
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    1/4 PM

    Squat full

    warm up [10 x bar] [10 x 135] [5 x 185] [5 x 225]

    5 x 5 @ 280lb, fail, didn't take any creatine or pre -work out today and kind of felt it in the beginning. eating at deficit last few days definitely effected strength too.

    Set 1: 6/10 on form
    Set 2: fail, squat morning last rep
    Set 3: fail, squat morning last few reps
    Set 4: 6/10
    Set 5: 7/10, perhaps because my stance was a bit wider.

    single leg curls [10 x 40] [10 x 50 x 2]

    Stand calf raise machine [20 x 105] [10 x 200 x 2]

    diet- 170g protein/ 180g carb/ 50g fat

    1950 kcal, below maintenance!


    1/5 PM

    single arm db shoulder press R: [10 x 30] [10 x 35] [10 x 45: 5,5] [10 x 45: 7, 3] [10 x 50: 5,5]
    L: [10 x 30] [10 x 35] [5 x 45, failed] [10 x 35 x 2] [10 x 35, 5,5] [6 x 45: 3,3]

    dwight howard lat raise + side raises x 10

    Ab crunch [15 x 40] [10 x 60 x 2]

    ab raises [bw x 30 x 2]

    ab rotation [90 x 15] [15 x 110]

    Diet-- 190g protein/140g carb/ 60g f

    ~1900 kcal


    1/6 PM

    Was not going to squat today, but recovered better than expected but not totally recovered. planned on squatting tomorrow w/o pre work supp, but decided to squat today and take some c4 and DAA (last day of cycle).

    Squat full warm up [10 x bar] [10 x 135] [5 x 185] [5 x 225]

    * warm up was a bit draining.

    5 x 5 @ 280, accomplished

    Set 1: 7/10 form
    Set 2: 7/10 form
    Set 3: 8/10 form
    Set 4: 6/10 form
    Set 5: 8/10 form

    So form was okay and didn't really squat morning. I think the rest and the prework out supp helped me get thru this, unlike last session. Next up 285 will be a monster to tackle since I am also cutting.

    single arm db bench press [10 x 35] [10 x 50] [8 x 60] left failed last 2 reps.

    seated calf raises [20 x 70] [10 x 135 x 2]

    single leg curls [10 x 40] [10 x 50 x 2]

    BW- 179! loss of 2 lb from a week ago.
    The heavens declare the glory of God; the skies proclaim the work of his hands. Psalm 19:1
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  11. #11
    Registered User hyperdunk1's Avatar
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    1/9 PM

    Comprehensive back work:

    db rows [15 x 40] [10 x 65 x 3]

    face pulls [12 x 42] [10 x 57.5 x 3]

    curling bar pullovers [10 x 40] [10 x 50 x 2]

    back shrugs [10 x 90 x 3]

    assisted chins 135 lb x 10, 90 x 5, 105 x 7

    cable rows [105 x 10] [135 x 8]

    back extension [150 x 10] [210 x 10 x 2]

    BW- 182, BF 24%
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  12. #12
    Registered User enfieldvball's Avatar
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    In on this, you doing any plyo or anything like that, or jumping daily? I think not doing anything active and just lifting would be determential to your VJ, it would make you stronger but being stronger doesn't necesarily equate to a higher vert, I think the strength just gives you a better means to translate into a higher vert but you need to apply it as well, guess if you good muscle memory you should be straight

    need to get back into my vj training sometime soon
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  13. #13
    Registered User hyperdunk1's Avatar
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    Originally Posted by enfieldvball View Post
    In on this, you doing any plyo or anything like that, or jumping daily? I think not doing anything active and just lifting would be determential to your VJ, it would make you stronger but being stronger doesn't necesarily equate to a higher vert, I think the strength just gives you a better means to translate into a higher vert but you need to apply it as well, guess if you good muscle memory you should be straight

    need to get back into my vj training sometime soon
    right now i am too heavy to be doing plyo's. i want to preserve my joints and knees as much as possible. Many people make the mistake of doing too much plyo's and then taking out their knees or some other joint. once that's gone, you're pretty much screwed. Look at all the nba players that have bad knees... brandon roy is perfect example. So i'm going to wait until i am at about 160 lb and squatting 350 plus before I start doing the real explosive plyo's like depth jumps and drops.

    the way to go for getting super explosive is to develop the super strength/lose the fat and then utilize that strength via explosive work. also remember that having muscle/strength protects the joints and absorbs some shock.

    1/10 AM

    DB shoulder press single L: [10 x 35] [10 x 40] [10 x 35] [5 x 45] [10 x 35] [5 x 45] [1 x 50] R: [10 x 35] [10 x 40] [10 x 45 x 2] [8 x 50]

    Dwight howard drill x 15lb x 10, x10 lb x 10

    Ab crunch x 40 lb x 10, x 60 lb x 10

    ab rotation x 70 lb x 20, x 110 x 15

    Diet-- 220g protein, 150g carb, 70g fat, ~2100 kcal


    1/11 pm

    Db bench single arm [10x35] [10x40] [10x50] [8x60]

    Db incline bench [10x40] [8x60]

    Curl bar pullover [10 x 40 x 2]

    Diet-- 200g protein, 100g carb, 40g fat

    BW- 178, haven't squatted in 3 days now because of quad contusion. I got kneed hard fighting for a rebound with a 6'8 lebron esque player. definitely out of shape in terms of conditioning. could slap the backboard on lay up meaning i can prob touch rim, so that is around 30-31 runnig vertical.
    Last edited by hyperdunk1; 01-12-2013 at 01:54 AM.
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    Registered User hyperdunk1's Avatar
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    1/12 AM

    Got 3 hrs of sleep last night. it's definitely tough to get good sleep on a cutting diet. Woke up at 6 am, decided to train.

    Comprehensive back day

    assisted chin ups [10 x 95lb] [2 x bw] failed 3rd rep, bad form [5 x 105] [8 x 105]

    db rows [10 x 55] [8 x 70 x 2]

    face pulls [12 x 47.5] [10 x 57.5 x 3]

    bent over shrugs [15 x 90] [10 x 115 x 2]

    db shrugs [15 x 60 x 2] [15 x 70]

    bw- 177 wet ! , ate at major deficit yesterday at 1600
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    Registered User hyperdunk1's Avatar
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    1/13 AM

    resume squatting after 4 days, still have quad contusion but pain is almost gone.

    Squat full [20 x bar] [10 x 135] [10 x 185] [10 x 225] <--- tough [5 x 265] [5 x 275] <--- almost pinned but form was okay [3 x 285] <--- form got bad.

    BW- 176


    Diet--

    80g protein + 30 + 6 + 4 + 23 +25+24+60+50g = ~300
    64g fat +36g + 5 +45+40g = 190g
    11g carb + 27 +30 = ~65g

    300g protein, 65g carb, 190g fat = 3360 kcal... huge surplus... oh well, went to the market and bought 2 lbs of tbone steak and salmon steak. it's all going to be burned anyway, and this some great stuff.


    1/14

    could not train, ankle sprain, light bruising and re tweaked another ligament/ tendon in foot. Plan on training tomorrow, will try to squat to see if ankle can crease.

    diet -- 220g protein 200g c 150g fat , 3030 kcal


    1/15 PM

    Still some bruising on ankle, hurts to walk straight up, but can manage with a limp.

    bench press [15 x bar] [15 x 95] [10 x 135] [12 x 135] [9 x 155]

    incline db press [10 x 35] [10 x 50] [5 x 50]

    bw dip 5, 5

    1st time benching in ages.

    Diet - 200 g protein, 150g carb, 100g fat

    2300 kcal
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  16. #16
    Registered User hyperdunk1's Avatar
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    1/16 AM

    Squat maintenance on sprained ankle

    Front - [10 x bar x 2] [10 x 95 x 2] [5 x 135]

    back - [10 x 135] [3 x 225] [1 x 245]

    *cannot put too much weight on right ankle/midfoot, will feel a little bit of sharp pain. Cannot go up explosively either b/c of pressure on foot.
    *front squats are very tough for me because i have a bit of lordosis and kyphosis (arching of back).

    Comprehensive back day

    DB rows [10 x 45] [10 x 75] [8 x 75] [10 x 65]

    Face pulls [12 x 30] [10 x 42.5 x 3]

    seated rows [12 x 95] [8 x 120]

    assisted chins [10 x 135 (assisted)] [5 x 90]

    Time at gym 1:40, normally keep it under 1hr but ankle problems cause changes.

    BW- 178, wet.
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    Registered User hyperdunk1's Avatar
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    1/17 PM

    Squat injury maintenance

    Front squat -- [10 x bar x2] [10 x 95 x 2] [10 x 135]

    Back squat -- [10 x 135] [5 x 225] [3 x 245] [3 x 265] [1 x 275] [1x285]

    * Form has been very solid for back squats b/c i have not been doing them explosively for ankle's sake. Front squat getting there.

    45 deg hyper [5 x 45lb] [10 x 45lb]

    single leg curls [10 x 40lb] [10 x 50 x 2]

    back extension [10 x 75] [10 x 175 x 2]
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    Registered User hyperdunk1's Avatar
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    1/18 PM

    Squat injury maintenance

    Front squat full -- [10 x 45 x 2] [10x95x2] [8x135] [5x135] [3x155]
    Back squat full paused -- [10x135] [3x225] [1x265x2]
    Single db shoulder standing [10x30] [5x45]

    bw 172 dry

    diet-- 215g protein, 190g carb, 80g fat

    total ~2400 kcal, surplus

    1/19 PM

    Squat maintenance, injury

    front squat full - 10 x bar, 10 x 95, 10 x 135, 5 x 155
    back squat full paused - 10x 155, 5 x 225, 1 x 265

    bench press - 10 x bar, 10 x 135, 10 x 155, 12 x 155

    db incline press - 10 x 40, 8 x 60

    * a bit worried about ankle. it has been a week now and the there is still sharp pain on 1 ligament/tendon if i walk regularly. can only walk on limp.

    BW - 176 wet.

    Diet -- 170g protein, 140g carb, 55g fat

    1/20 pm


    Single leg curls [10 x 40] [10x50] [5x65]
    Db rows [10 x 40] [10 x 60] [10 x 75 x 2]
    Face pulls [10 x 37.5] [10 x 57] <--- stopped due to shoulder pain.
    Cable rows [10x90] [10 x 120]
    Chin ups assisted [10 x 95] [8 x 105]

    diet -- 225g protein, 105g carb, 50g fat

    ~1750kcal

    1/21 PM

    Squat injury, maintenance

    [10 x bar] [10 x 135] [10 x 185] [5 x 225] [5 x 275] [3 x 285] (poor form) [5 x 275] (reall struggling)

    front squat [105 x 5]

    * got really good sleep, so was able to do well even on a cut. Pre cut about 12 days ago, i was at about 5 x 285 x 4. Still worried about ankle, can't put pressure on one side of ankle, but it doesn't really affect squats because weight is on heals.

    BW- 173, down 8 lb since 2-3 weeks ago.

    diet -- 200g protein, 90g carb, 80g fat

    ~1800 kcal

    1/23 AM

    Plan before heading out--

    Sauna - 15 min
    Stretch/foam roll 15min

    light bench
    Single arm db bench
    single shoulder press


    back to sauna...

    -back from orthopaedic, all test negative, but lots of aches and pains. Going to jump out the roof soon! :ibjumping:

    Bw- 173

    Diet-- 165g protein, 70g carb, 70g fat
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    Registered User hyperdunk1's Avatar
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    1/24 AM

    Squat full progression/maintenance phase

    Front [10 x bar x 2] [10 x 135]

    Back [10 x 135] [10 x 185] [10 x 225] [1 x 275 x 2] [1 x 295] <---decent form [1 x 305] <--- pinned half way, definitely could and should have made it but lost focus half way through.

    45 degree hyper [10 x bw] [10 x 45]

    back extension [10 x 70] [10 x 200] [10 x 295 x 2]

    Bw- 174 wet

    Diet -- 180g protein, 120g carb, 130g fat

    ~2400 kcal




    1/25 PM

    Front squat 10 x bar, 10 x 135

    DB rows 10 x 45, 10 x 75 x 2

    Face pulls 10 x 35, 10 x 55 x 2

    Bent over shrugs 10 x 110 x 4

    pull/chin up hybrid bw x 5, 5, 3

    cable rows 10 x 90, 10 x 135 x 2

    reverse fly 10 x 70, 10 x 85, 10 x 100

    * was going to squat today, but i have this nerve pain or something along those lines in left leg near the back of knees. Not sure if I have a pinched nerve or something.

    Diet -- 180g protein, 150g carb, 100g fat ~2200 kcal, over

    BW - 174



    1/26 AM

    Squat injury maintenance/progression

    Front full [10 x bar] [10 x 95] [10 x 135]

    Back full (paused 1st and last rep)

    [10 x 135] [10 x 185] [5 x 225]
    [10 x 245] <--- bad for last rep
    [3 x 265]
    [1 x 305] <--- okay form
    [1 x 315] pinned near half way up
    [1 x 315] <--- pinned 2nd attempt

    *took 2 servings of assault pre workout, haven't taken it in awhile before squatting. Still cannot get over 315 full paused hurdle, perhaps because I'm on a cut. Only got 4 hours of sleep, but felt decent.

    BW- 176




    1/27 PM

    45 hyper [10 x bw] [15 x 45] [20 x 45] [15 x 60] [20 x 60]

    db bench [10 x 40] [10 x 50] [10 x 60] [12 x 65]

    single db shoulder press standing [10 x 35] r: [10 x 45 x 2] l:[8 x 45] [10 x 35] [5 x 35 x 2] [5 x 40]

    push up bar [40 x bw] [30 x bw]

    bw - 173

    Diet -- 2200 kcal, 190g protein.



    1/28 AM

    *No sleep at all from last night, 4:30 AM decided to head to gym.

    Squat injury maintenance/progression

    Front full

    [10 x bar] [10 x 95] [8 x 135 x 3] [5 x 155]

    Back full paused 1st and last rep

    [8 x 135] [8 x 185] [8 x 225]
    [8 x 250]
    [8 x 260] <--- form breaking down a bit the last few reps
    [2 x 275] <--- form acceptable
    [1 x 295] <--- pause a little too long, almost pinned but made it
    [1 x 310] <--- very short pause, felt easier than 295. tied PR. Felt good even though no sleep, took 2 servings C4.

    BW-- 174

    diet 2300 kcal, 150g protein, too much fat




    1/29 PM

    light day

    cable seated rows - 10 x 90, 10 x 120, 8 x 135 x 2, 8 x 150

    abs raises 20 x bw, 15 x bw

    ab rotation 10 x 90, 10 x 130 x 2

    pool 15 min

    bw 175, up 1 lb, from eating too many hamburgers.

    diet 2100 kcal, 150 g protein




    1/30 AM

    return to DL first time in 7 months.

    [20 x bar] [20 x 95] [10 x 135 x 2]

    really afraid to hurt back, will post vid soon.

    hip thrust, because raptor is such an advocate for this.

    [10 x bar] [10 x 95] [10 x 135 x 2] very hard on back to get on bench and get on groin/stomach, what a hassle of an exercise

    resume calf raise seated (on sprained ankle) [25 x bw] [25 x 35] 20 x 45, 10 x 70 x 2, very light weights but feet felt sore from long lay off

    testing out ankle on bball court, definitely cannot cut or jump hard. low ankle sprain still hurts.

    BW -175 wet.

    diet-- very poor, too much salt-- 1800kcal from fast food... plus salmon steak and protein shake

    tot 2800kcal ... 210g protein, 200g carb, 120g fat




    2/1 AM

    squat full injury maintenance/progression

    Front [10 x bar x 2] [10 x 95] [10 x 135] [5 x 155]

    Back

    [10 x 155]
    [8 x 225] <---felt light
    [8 x 255] <---felt very heavy, almost pinned last rep
    [9 x 255] <---kind of lost count, decided to do 1 extra, pinned on rep 9!!!!
    [9 x 255] <---okay form, did one extra rep again, was kind of squat morning last few reps.

    DL

    [5 x 135] taped for form check

    back extensions machine

    [10 x 70] [10 x 230] [10 x 275]

    stretch hip flexors, hamstring, and back 10 min

    BW- 171!, down 10 lb from 1 month ago.
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  20. #20
    Mind Control NJLife's Avatar
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    we r like in the same boat. same height but im like 50 pounds heavier. I can't believe you're not jumping through the roof. although i guess our frames could be different. I have a one step vertical of about 35.5. enough to grab rim.


    but i got the same goals and all too! lose bodyfat/weight, increase strength WHILE CUTTING. Also want a 40+ vertical.

    haha gl brah!


    cutting @ -1860 kcals
    Shut up and Squat!


    My vert+strength Log: http://forum.bodybuilding.com/showthread.php?t=152282483
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  21. #21
    Registered User ReSuki's Avatar
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    Keep it up man, im in the same boat. I can only touch the red bar under the rim right now.
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  22. #22
    Registered User hyperdunk1's Avatar
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    ^ thanks for the words of encouragement. njlife- i think my jump mechanic is flawed and i also have some posture issues + high body fat %. Theoretically i should have 30in SVJ based on my squat #s but it is around 26-27 right now. I'm guessing you are squatting hi 300s to 400s to be jumping as high as you are, or you're doing insane amounts of lunges and/or SDLs?

    resuki- are you doing strength training for legs and core?



    2/2 AM

    incline db bench 10x35, 10x50, 10x55x2

    machine flys 10 x 70, 10 x85,10x100x2

    cable rows 10x90, 10x135

    db rows, 10x50, 10x75

    bent over shrugs 15x90,15x115x2

    face pulls 10 x 38,10x52x2

    ab raises 20xbwx2

    ab rotation 90x10,130x10

    BW-173 wet

    diet so far-- 140g protein, 110g carb, 150g fat



    2/3 AM

    Slept too much... for almost 13 hrs on and off. didn't feel good, was trying to catch up on sleep.

    BW-169!

    Squat full injury maint./progression

    Front [10xbar] [10x95][10x135

    back [10x135] [5x225] [5x265x2] [3x285] <---just terrible, bad form, almost fell over, and total squat morning last rep.

    down 12lb from 1 month ago, bf still 22% my guess.

    CNS must be just destroyed if I am having such trouble with 3rd rep at 285. My original goal was to do 8 x 260 x 3, but i would have passed out if i attempted that. Need to take a 2-3 day break from full squatting.

    Diet -- 275g protein, 210g carb, 150g fat

    ~3400 kcal, major surplus, need to replenish



    2/4 PM

    Slept a little too much and drank a little alcohol yesterday, whcih I shouldn't be doing. Ate at 1400 surplus, which was also not good.

    Squat injury maint./progression, light day

    Front [10 x bar] [10 x 95] [10 x 135] [5 x 155]

    Back [10 x 155] [5 x 225] [3 x 275] 2, 1 [1 x 295] <---with a bit of ease as bar jumped in the air at top.

    Starting deadlift routine

    [5 x 135] [5 x 155] [5 x 175]

    *DL feels fairly easy though 7 month layoff. A bit annoying to do it since it scrapes the shins. Realized I was doing RDL's before which was why my back hurt so much.

    Seated calf raise ankle injury maintenance

    [50 x 45] [40 x 70] [35 x 90]

    *right ankle hurts if extend too far.

    BW- 172, gain of 3 lb from yesterday.

    diet so far-- 165g protein, 100g carb, 50g fat
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    Registered User hyperdunk1's Avatar
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    2/6 PM

    Squat full injury maint/progression

    front [10xbar] [10x95] [8x135]

    Back [10 x 135] [10 x 185] [5 x 225] [7x260] <---was going for 8 but stopped at 7 [5 x 260] [3x280] <--- okay form [2x300] <--- pinned 2nd rep, had it but just didnt have that drive and gave up [5 x 225] <---5 sec holds on few of the reps.

    tried hip thrusts on bosu ball, does not work at all. probably done with hip thrusts, too annoying.

    seated calf raise high rep ankle strengthening [50 x 45] [50 x 90] [30 x 115]

    diet so far-- 190g protein, 70g carb, 50g fat



    2/7 PM

    Squat back to back days heavy [paused 1st and last reps]

    front [10x bar] [10x95] [5x135]

    back [10x135] [5x185] [5x225] [5x245] [2x285] lol pinned 2nd rep [1 x 315] pinned [3x275] <--- good form
    [10x225]

    So i tried the frank yang close your eyes/blindfolded while lifting. Worked real good for lighter weights, almost tipped over at 285 and 275, didn't try for 315.

    I think that may be why i got pinned at 2nd rep of 285. If balance is not an issue, squatting blindfolded is wonderful, for some reason u can concentrate a lot better.

    for the 315, i probably could have managed if i did squat morning, but i focused on good form. Overall form was good, but energy just not there.

    BW-- 168! down 12 lb from Jan 1st. I probably haven't lost that much strength. My pr before was 310, now i think i can still get 310 if i took caffeine/preworkout. haven't been taking any stims preworkout so maybe that's why i am struggling with the 285s and 300s.

    Diet so far-- 130 g protein, 50g carb, 40g fat
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  24. #24
    Registered User ReSuki's Avatar
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    I'm doing a modified version of StrongLift right now.
    stats right now is
    Squat: 5x5: 265
    Deadlift: 2x5 295
    Bench is stuck at 135 because of shoulder dislocation from Bball.

    The problem i'm having with my vertical right now is both my standing and running jump is basically the same.
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  25. #25
    Registered User hyperdunk1's Avatar
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    Originally Posted by ReSuki View Post
    I'm doing a modified version of StrongLift right now.
    stats right now is
    Squat: 5x5: 265
    Deadlift: 2x5 295
    Bench is stuck at 135 because of shoulder dislocation from Bball.

    The problem i'm having with my vertical right now is both my standing and running jump is basically the same.
    run up technique is important. if u play a lot of bball, pretend you're going in for a tip dunk or something, that may help. and it could mean that u hold too much unneeded mass (fat or muscle) and ur reactive abilities are still poor, but it's not a big deal bc its better to get to 10% bf 1st than work on reactive strength like depth jumps and plyos.


    2/8 PM

    Break from squat/posterior chain

    db single shoulder press r: [10 x 30] [10 x 40] [10 x 45] [5 x 50] [5x 45]
    l: [10 x 30 x 2] [10 x 40] [5 x 45 x 2] [5 x 40]

    db shoulder press seated [10 x 45] [5 x 50]

    db incline press [10 x 45] [8 x 55]

    bench curl bar pullover [10 x 40 x 2] [10 x 50]

    machine flys [10 x 80] [10 x 100 x 2] [10 x 115]

    ab raise x 20 x 2

    ab rotation x 90 x 10, 110 x 10, 130 x 10, 150 x 10

    BW - 169
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  26. #26
    Mind Control NJLife's Avatar
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    i do working sets of 330-350 squats ATG(focus squeezing with glutes) AND deadlift. think i just hit 1.5x my bodyweight so I may start doing plyo's for reaction time off ground.

    havent tried maxing out on either yet.

    I don't have any specific workout program i follow. typically warm up set then working @ like 250 then 2-3 more sets of 305-335 of 4-6 deeeeeeep squats also do jump squats with about 135 (also push presses to strengthen the shoulders for more momentum up )

    how often are you measuring your vertical? or attempting to jump up higher? remember to jump better, you gotta practice jumping.

    keep going brah. this is motivating to see others going for it too!
    Shut up and Squat!


    My vert+strength Log: http://forum.bodybuilding.com/showthread.php?t=152282483
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  27. #27
    Registered User hyperdunk1's Avatar
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    Originally Posted by NJLife View Post
    i do working sets of 330-350 squats ATG(focus squeezing with glutes) AND deadlift. think i just hit 1.5x my bodyweight so I may start doing plyo's for reaction time off ground.

    havent tried maxing out on either yet.

    I don't have any specific workout program i follow. typically warm up set then working @ like 250 then 2-3 more sets of 305-335 of 4-6 deeeeeeep squats also do jump squats with about 135 (also push presses to strengthen the shoulders for more momentum up )

    how often are you measuring your vertical? or attempting to jump up higher? remember to jump better, you gotta practice jumping.

    keep going brah. this is motivating to see others going for it too!
    Thanks same here. I havent measure that often because of small nagging injuries, so focusing on pure strength and body comp now. Do you train for speed too?


    2/9 PM

    Squat injury maint/progression

    Front - [10 x bar] , skipped

    Back - [10 x 135] [8 x 185] [8 x 225] [8 x 255] [4 x 285] <--- with ease and solid form [8 x 255]

    Calf raise

    seated horizantal - 30 x 45 x 4

    seated vertical - [10 x 90] [10 x 135], with pauses.

    ankle feels a bit better, took c4 1.5 servings, which was why i got 285 up so easily.

    BW 172 wet

    Diet so far -- 95g protein, 10g carb, 2g fat
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  28. #28
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    Originally Posted by hyperdunk1 View Post
    Thanks same here. I havent measure that often because of small nagging injuries, so focusing on pure strength and body comp now. Do you train for speed too?


    2/9 PM

    Squat injury maint/progression

    Front - [10 x bar] , skipped

    Back - [10 x 135] [8 x 185] [8 x 225] [8 x 255] [4 x 285] <--- with ease and solid form [8 x 255]

    Calf raise

    seated horizantal - 30 x 45 x 4

    seated vertical - [10 x 90] [10 x 135], with pauses.

    ankle feels a bit better, took c4 1.5 servings, which was why i got 285 up so easily.

    BW 172 wet

    Diet so far -- 95g protein, 10g carb, 2g fat
    you haven't posted in a week. dont lose faith, keep hanging in there. you will reach your goals. Sometimes taking a week off and just doing a light warmup and just stretching (each day30mins) really helps recovery and the following week you will bust through even higher.
    Shut up and Squat!


    My vert+strength Log: http://forum.bodybuilding.com/showthread.php?t=152282483
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  29. #29
    Registered User hyperdunk1's Avatar
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    ^ no worries, not going to stop training now.

    2/10 PM

    DB rows [10 x 50] [8 x 80 x 3]

    Face pulls [10 x 42] [10 x 57 x 2] [10 x 65]

    Bent over shrugs [10 x 115 x 2] [10 x 125]

    cable rows [10 x 120] [10 x 135] [7 x 150]

    bw 173

    Diet-- 180g protein 200g carb, 100g fat

    ~2400 kcal



    2/11

    Rest day

    Diet 200g protein, 200g carb, 130g fat

    Big surplus, ~2800 kcal

    2/12

    No time for gym

    Diet-- 190g protein, 120g carb, 80g fat

    ~2k kcal



    2/13 PM

    Squat full

    front [10 x bar] [10 x 95] [10 x 135] [5 x 155]

    back [10 x 155] [10 x 185] [13 x 225] ersonal-record: [10 x 245] <--- almost pinned last rep, bad from last few [1 x 265] <--- felt very difficult

    Deadlift

    [5 x 95] [5 x 135] [5 x 185]

    vertical single leg curl

    [10 x 40] [10 x 80] [10 x 100]

    *ate too much few hours prior to work out. even 30 min warm up /shootaround didn't help much. was not energized to go higher than 265.

    bw 176 full stomach and wet.

    diet so far 175g protein, 160g carb, 125g fat

    2400 kcal, surplus



    2/14 PM

    shootaround, back on bball court 1st time in awhile, knee doesn't feel so good.... 40 min. Might have to stop full squatting so much. probably taking it's toll on the knees.

    Ab raises x 20 x 3

    db bench 10 x 40, 10 x 50, 12 x 55

    flys, 85 x 10, 100 x 10, 115 x 10

    BW- 174.


    2/16 PM

    45 min pick up game, back on the court after 2 months!. Feel rusty, and ankle feels off.

    Squat full

    Front - skipped, might be the reason my knees feel bad.

    Back - [10 x bar] [10 x 135] [8 x 185] [8 x 225] [3 x 265] [1 x 285] [2 x 305] PR [1 x 315] PINNED, should have rested for 3-5 min but i went right after i finished 305.

    45 degree hyper - 15 x 45lb

    single leg free motion machine squat - 10 x 70, 10 x 100

    bw - 172

    Diet so far-- 150g protein, 70g carb, 40g fat

    Last edited by hyperdunk1; 02-17-2013 at 12:39 AM.
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    Registered User hyperdunk1's Avatar
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    2/17 AM

    Did not sleep last night, sleeping cycle a bit off from school work, usually sleep time is around 4-5 AM, but decided to stay up another few hours.

    jog on court for 20 min, legs feel rusty and stiff.

    Deadlift day 4 light

    [10 x 135] [5 x 185] [7 x 185] [8 x 185]

    45 degree hyper [15 x 45] [10 x 60 x 2]

    vertical single leg curls [10 x 40] [10 x 80] [5 x 100] [10 x 40]

    Pool- 20 min

    BW- 172

    diet-- 205g protein, 140g carb, 50g fat

    ~1800 kcal


    2/20 PM


    Squat full

    [10 x bar] [10 x 135] [8 x 185] [8 x 225] [5 x 245] [4 x 285] <--- pinned 4th rep [5 x 275] okay form [5 x 275]
    [1 x 295] <--- almost pinned!

    calf raises light

    45 degree back ext

    Played 2 hours of full court bball on monday. Very sore today because it was the 1st time back on court in months. but wow did i lose strength. almost pinned at 295! and gained 2 lbs from over eating after playing bball. This is a reminder to eat clean and take it easy after playing bball.

    BW- 176
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