road to 40 in vertical

[NJLife]

^ 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

looked like you had it . keep it up. ever try with feet a little wider apart? powerlifttin style?

[KillahJon]

you had a lot of momentum goin up mayne almost had that squat.

I'm workin on my vertical too!

You 5'8 Asian too? wow...

[hyperdunk1]

nj- i don't like wide stance powerlifting, b/c it doesn't carry over to jumping width. i def. could manage 315 with wide stance.

killah- yep, momentum was there


2/21 am

squat full low volume

[10 x bar] [5 x 135] [5 x 185] [5 x 225] [1 x 245] [1 x 265] [1 x 285] [1 x 295 x 2]

dead lift low vol

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

ab raises x 15

seated calf raise (new machine, poor mechanism) [10 x 90] [5 x 140]

BW 174

diet-- 240g protein, 140g carb, 70g fat

[hyperdunk1]

2/22 AM

DB rows [15 x 50] [10 x 75 x 2]

Cable seated rows [10 x 100] [10 x 140] [10 x 120]

Face pulls [10 x 42.5] [10 x 55 x 2]

chest supported shrugs [10 x 90] [10 x 115 x 2]

Bike 45 min, going to try to get down to 10% bf.

Diet so far -- 80g protein, 90 g carb, 10g fat

[hyperdunk1]

2/23 AM

Squat full

[10 x bar] [10 x 135] [10 x 185] [5 x 225] [5 x 245] [5 x 265] [5 x 285] <--- 10 sec pause on last rep to catch breather [3 x 285] <--- planned on another set of 285 but was probably goign to get pinned.

back ext [10 x 150] [10 x 270] [10 x 290]

single vert leg curls [10 x 50] [10 x 80] [6 x 100] [10 x 70] l: [10 x 50]

[KillahJon]

shoudla went for the 285, even if you pin, you'lre pushin urself mayne. Keep it up

What's your current standing vert? running?

[hyperdunk1]

^ i did go for it.

2/26 AM

Weight training before 3-3 bball scrimmage full court.

Squat full

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

back [8 x 135] [8 x 185] [5 x 225] [5 x 265] [1 x 315] ersonal-record: ersonal-record: ersonal-record: with slight pause and good power by probably 5-10 lb.

45 degree hyper - 10 x bw, 10 x 45, 10 x 70lb

BW- 173.

*re-sprained same problematic ankle during scrimmage. just a freak accident, didn't even step on someone's shoe. Went up for layup, made it, but on that side the wall is so close to sideline that the edge of my foot hit the wall upon landing and caused me to twist foot. this is kind of bad because it feels like foot is unstable now.

[RearDeltoids]

do you do any plyometrics? i'm almost trying to dunk soon too, but not anywhere close so far

[hyperdunk1]

do you do any plyometrics? i'm almost trying to dunk soon too, but not anywhere close so far

nope, better to get to 2x bw in strength and close to 10-12% bf before you do any type of serious plyos. it's more efficient that way and you can see where your weaknesses are at.

2/27 PM

Bench press [10 x bar] [20 x 95] [10 x 135] [10 x 155] [3 x 185] Pinned <--- rarely bench, so obv going to struggle with heavier weights.

db incline press [10 x 40] [10 x 50 x 3]

curl bar pull over 10 x 50 x 2

machine flys [10 x 85] [7 x 115] [5 x 115]

preparing to do a nice front squat session tomorrow if my ankle allows.

[hyperdunk1]

2/28 PM

Squat full

front [10 x bar] [10 x 95] [5 x 135] [5 x 155] [3 x 175] [3 x 185] [3 x 195]

back [10 x 135] [5 x 225] [5 x 245] [5 x 265] [3 x 285] [3 x 305] pinned 2nd rep

1/4 squat [5 x 305] [5 x 315] [3 x 325] [3 x 345] pinned 3rd rep.

single leg machine squat [10 x 70] [10 x 90]

standing leg curl [10 x 40] [10 x 80] [10 x 70 x 2]

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

bw- 174

[zakatak333]

estimated 12 inch vert brah subbing for tips/progress results

[hyperdunk1]

3/3 AM

Squat full

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

Back [10 x 155] [5 x 225] [5 x 245] [5 x 265] [3 x 285]

1/4 squat [3 x 315] [3 x 335]

*Terrible work out, felt like a zombie. Been slept too much and ate too much

PM

Squat full

front [10 x bar] [10 x 95] [5 x 135] [3 x 185] [3 x 205] [3 x 225] [1 x 225] after back squat, almost pinned

back [10 x 135] [8 x 225] [5 x 245] [5 x 275] <--- almost pinned last rep [ 3 x 295] <--- good [5 x 265] <--- almost pinned last rep

* strength felt terrible. terrible power. felt like falling asleep in the middle of reps. Slept on and off since Thurs and entire weekend, and did not take pre workout supp. I think too much sleep may be a bad thing, and stress is a bad thing too.

[hyperdunk1]

estimated 12 inch vert brah subbing for tips/progress results

i have no idea what this means.


3/4 PM

3/4 PM

Discipline is just not there for strict sleep/diet. Not sure how to balance the tasks in life and training.

Squat maintenance

[10 x bar] [5 x 135] [1 x 225] [1 x 245] [1 x 265]

DB rows [10 x 45] [10 x 75 x 2]

face pulls 3 sets 30-60lb

single leg free motion squat [10 x 70 x 2] <--- excellent workout and definitely felt the pressure on posterior chain. it is kind of like a combo of SLDL and lungles.

standing leg curls [10 x 40] [10 x 70] [10 x 60 x 2] [5 x 100] <--- very hard, barely made it [10 x 60] [3 x 80]

great volume on leg curls.

seated calf raise light w/ pauses [10 x 70] [10 x 115 x 2]

good workout today, in the last 2 weeks, lost some strength and added weight. it is a wake up call to be more disciplined.

BW- 176

[zakatak333]

i have no idea what this means.

basically, just saying that i can't jump for sh*t and am subscribing to check your progress

[hyperdunk1]

hah, i see. well keep at it, vertical jump bible is a solid book to start.

3/5 PM

3/5 PM

Squat full

[10 x bar] [10 x 135] [10 x 225 x 2] [7 or 8 x 275] ersonal-record: <--- lost count so I'm not sure if I did it 7 or 8 times, form was terrible on the last few reps, so it could count as 5-6 reps. I don't know why but it just feels better to squat when the gym is not as crowded, able to concentrate better.

BW- 176

3/7 PM

Bball 30 min as warm up

single arm db standing press [10 x 30] [10 x 45 x 2] r:12 x 45 l: 10 x 30, 7 x 45

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

calf raise paused [10 x 70] [10 x 125 x 2]

single standing bw calf as warm up x 25 each leg

bw 177, up 9 lb in last 2 weeks, bad.

need to start logging food, or else i lose count of diet intake and just start eating like homer.

Diet so far-- 110 g protein, 90g carb, 30g fat

will not sleep now and go for squat in the morning in 4 hrs. tentative plan:

3/8 AM

Squat full

front [5 x 135]

back [10 x 155] [8 x 205] [8 x 225]


[10 x 265] [10 x 265] [10 x 265] * ersonal-record:

set1: completed, rep 9 form was bad, rep 10 was squat morning
set2: pinned rep 10, rep 9 was bad
set 3, completed, had to squat morning rep 10 or else was going to get pinned.

it felt like drowning but you can still breath, kind of like breathing co2 with no oxygen.

2 servings of pre helped

calf raise seated 3 sets of 10 @ 100-125


BW- 176

[hyperdunk1]

3/11 PM

Squat full

[10 x bar] [10 x 135] [5 x 185] [5 x 225] [5 x 275] [5 x 295] PR [2 x 315] Pinned 2nd rep... it has to be a mind barrier. I almost had it but some how lost the focus and determination. [10 x 265] OK form

front [5 x 135 x 2]

BW 180 lol, should be cutting but gained back 10 lb.

Took 3 servings of pre workout supp, or else i wouldn't have managed all this.

[NJLife]

hows the vert coming bro????

[hyperdunk1]

hows the vert coming bro????

not bad, making better progress than february, thanks bro.

3/14 PM

Squat full

[10 x bar] [10 x 135] [5 x 225] [5 x 265] [5 x 285] [3 x 285] [1 x 305] [1 x 325] pr [1 x 335] pinned

front [5 x 135] [1 x 225]

*mentally drained on 335 due to stress... 325 was good

BW-- 177

[hyperdunk1]

3/15 CNS recovery day

bball run-- quit after 20min, cns destroyed, could not even keep up with 50 year olds!

20 BW squats

pizza + wings = 2000k calories

2 hamburgers = 1000 calories

pasta/meatball dinner = 1300 calories

protein shake = 150 calories

fruit/chocaolate = 300 calories

total = ~5k kcals

4 hr nap + going to bed now on full stomach and will wake up very fat.

[NJLife]

3/15 CNS recovery day

bball run-- quit after 20min, cns destroyed, could not even keep up with 50 year olds!

20 BW squats

pizza + wings = 2000k calories

2 hamburgers = 1000 calories

pasta/meatball dinner = 1300 calories

protein shake = 150 calories

fruit/chocaolate = 300 calories

total = ~5k kcals

4 hr nap + going to bed now on full stomach and will wake up very fat.

sounds like a great day to me. food + rest. your body will love you.

[hyperdunk1]

sounds like a great day to me. food + rest. your body will love you.

i actually over ate big time and i def need to be going on a cut.

3/17 PM

Squat full

[10 x bar] [5 x 135] [10 x 135] [5 x 225] [3 x 275] [2 x 295] [3 x 295] [8 x 225]

front [5 x 135]

weights felt so heavy, planned on a 5 x 295 but could not pull it off. no explosiveness at all on upward motion. CNS still way off. did not take any stim's either... only some creatine/beta alanine/trib

db swings - 10 x 35 x 3

45 hyper = 10 x bw, 10 x 45, 10 x 70 x 2

leg curl light standing - 10 x 40 x 3

good morning 10 x 95

bw 178