10ᵀᴴ & Jump Street - PL | Jump Program - I will dunk!

[2L8forGrace]

Greetings,

If you've taken the time to click on this log please drop a comment as the added support is always welcome. You don't have to write a poem or soliloquy but a few words would be welcome.


I thought this type of log would be interesting because I haven't seen many logs that focus around jumping

Anyways...

The whole purpose of this log is dedicated to my desire to

1. Improve my strength

2. Finally throw down a men's ball on the basketball court


First, I have a desire to compete in powerlifting competitions going forward. I want to push my self to my absolute limits while I still can and hopefully I can gain a lot of experience doing so.

Secondly, I have basically been tinkering around with my own jump program and before my latest injury (Seperated SI joint & sciatica) I added 7-8 inches to my vertical and I was able to throw down a tennis ball.


As I start recovering I really want to track my progress. Last Friday I was able to lift lower body compounds for the first time in almost 2 months, my lower body lifts significantly dropped (and upperbody as I took time off in general) but I hope as my lower body strength returns so will my jumping ability.

Thanks again and lets get this journey started!

[2L8forGrace]

Back no flex - Current


Side Chest - Current


Side Tri


Quads - Older picture

Thought I'd drop my old progress pics I posted + todays workout.

Power Clean & Jerk
135 x1
165 x1
195 x1
215 x1
*Every set was easy and form was decent*

Squat
135 x 4
185 x 4
225 x 4
275 x 4
*Once again the weight was easy as I am trying to ease back into lifting lower body*

Single Leg Press
10 x 5 x 3
*worked on speed pressing*

RDL
225 x 10 x 3
*Once again worked on speed while keep form*

Ham Curls
10 x 4 x 3

* I want to start jumping again soon and hopefully as I continue to ice and such my injuries get better. I want to start incorporating my jump program and I think my next log will feature said program*

[2L8forGrace]

Picked up around $70 in supps.


Creatine
BCAA's
Mass Gainer
5 lbs of powder
Electric shaker bottle


Hitting a power bench press workout tomorrow.

[2L8forGrace]

Power Bench Press workout #2
135 x 5
165 x 5
195 x 3
215 x 3
245 x Neg

Speed OHP
95 x 7
115 x 7

Military standing BB
95 x 12 x 2

Side Raises
25 x 8 x 2

Flies
18 x 8 x 2

*Shot hoops for 30 minutes... I'm looking around for good shoes my shoes are terrible for jumping in*

[2L8forGrace]

Hex Deadlift
*Still not really comfortable pulling heavy with straight bar, kind of using these as an alternate and I am trying to keep my set up between trap and straight bar the same.*
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
*Pretty easy sets with dead reset after every rep*

Jerk
135 x 2
165 x 2
*I am trying to work on getting a more consistent split on my jerk and I am working to improve my foot speed*

RDL
225 x 7 x 2

Pulldowns
150 x 8 x 3

Rows
85 x 8 x 3

Curls
*Did a bunch of different types of curls*

*Shot hoops for a while for my friday cardio workout. I dropped like 6 lbs in water weight after a 3 hr basketball drill sess*

[2L8forGrace]

Power Bench Workout #3

135 x 8
155 x 6
185 x 5
205 x 5
215 x 5

Dips
45+ Bw x 5

Pushdowns
15 x 6 x 3

OHP
95 x 5
130 x 3
155 x 1
175 x 0

Push press
175 x 2
185 x 2
205 x 2

*Felt sick today so workout was 10x harder than it should be*

[2L8forGrace]

Cleans
135 x 3
165 x 2
195 x 2
225 x 1
245 x 1

Hex Jumps
135 x 4 x 3

Single Leg Press
9 x 5
11 x 5
12 x 5

Calf Raises
225 x 8 x 3


Squat
135 x 3
225 x 3
275 x 3

*Still taking my time to get back into things I guess. I think I might stay around 3 plates until my hip gets fully healed*

[2L8forGrace]

Power Bench #4
95 x 8
135 x 5
175 x 5
205 x 3
225 x 3
255 x 8 sec neg

Military
95 x 10
105 x 10
135 x 6

Side Raises
25 x 7 x 2

BB Curls
75 x 8
95 x 5

Bent Bar Curls
75 x 8
75 x 8
85 x 8

Preacher Bent Bar
55 x 10
65 x 10

Concentration Curls
25 x 8 x 2


*Shot hoops and my 3 point shot has really gotten better. I need to buy some decent basketball shoes I am losing a lot of power by having shoes that are comfortable and loose fitting*

[2L8forGrace]

Hex DL
185 x 3
275 x 3
395 x 2
485 x 1

Speed BB DL
315 x 5 x 3

Hex clean pulls
185 x 5
225 x 5
315 x 5

Row
135 x 8 x 3

Pulldowns
150 x 8 x 3

[2L8forGrace]

going to start training more plyometrics now that I am getting healthier. I am probably going to add more single leg stuff as well.

[2L8forGrace]

Power Bench #5
115 x 6
135 x 5
165 x 5
195 x 5
210 x 10

OHP | Push Press Combo
95 x 5 | 165 x 5
135 x 3 | 185 x 3

DB Incline
65 x 7
70 x 7

Dips
BW x 4
+25 x 4
+50 x 4

CGBP | Pushdowns
135 x 8 | 14 x 8
135 x 8 | 15 x 8

Overhead Ext
50 x 12 x 2

[flydunk]

Is Dunking the basketball in a 10ft rim really what you want??? If so then I suggest you try AIR ALERT, its an awesome program designed to do that, i did it on and off in high school and improved my vert incredibly(even though i never actually finished the whole program). I can tell you it works cuz im 5'9 and was just 1 inch away from touching the rim .

[2L8forGrace]

Is Dunking the basketball in a 10ft rim really what you want??? If so then I suggest you try AIR ALERT, its an awesome program designed to do that, i did it on and off in high school and improved my vert incredibly(even though i never actually finished the whole program). I can tell you it works cuz im 5'9 and was just 1 inch away from touching the rim .

Okay I will look into it.

Was it a lot of plyometrics and single leg stuff?

[flydunk]

Yeah mate stuff like that, but it gets crazy intense crazy fast i made it to like week 12 until i just couldnt squeeze anymore reps.

[2L8forGrace]

Leg Press
135 x 5
225 x 5
315 x 5
405 x 5

Front Squat
135 x 3
185 x 3
225 x 3
275 x 1

Form Cleans
155 x 3
195 x 3

Ham Curls
7 x 8
8 x 7
9 x 6

Single Leg Press
8 x 8
10 x 8
12 x 6
14 x 4

RDL
225 x 5 x 2

GHR
+35 x 10 x 2


*Light lift today*

[2L8forGrace]

Only got a few more finals left and I am debating whether or not to lift much today if at all. FYI I will be doing a review on the new pre surge formula soon (company promo!) and I might be posting and maintaining two logs.

[2L8forGrace]

Power Bench #6
135 x 8
165 x 3
195 x 3
215 x 2
235 x 2
270 x 8 sec negative

standing military
95 x 8
115 x 8
135 x 5

side raises
25 x 8
30 x 8

front raises
45 plate x 8
45 plate x 8

shrugs
275 x 8
275 x 8

[2L8forGrace]

Gonna put up another log (supp log) and do this one @ the same time.

[2L8forGrace]

Follow my company sponsored supp log of AEN Pre-Surge

http://forum.bodybuilding.com/showth...post1071112271



Today's workout

Power Bench #7
95 x 10
135 x 6
165 x 5
195 x 5
220 x 8

*This felt really easy and considering how my back felt I wasn't optimistic about today's lift. If I was 100% I am sure I could get 2-3 more reps*

Incline Flies
40 x 8 x 3

Cable Flies
15 x 8 x 3

Standing BB Military (fairly strict form with feet close together)
95 x 8
115 x 5
135 x 3

*Once again pretty easy*

Side Raises
30 x 8 x 3

Plate Front Raises
45 x 8 x 3

Rear Delt Flies
40 x 8 x 3

45 minutes of light cardio and some stretching at the end

[2L8forGrace]

Headed to doctor tomorrow. Bad workout today and I need to get to the bottom of my back problem

[2L8forGrace]

Power Bench #8

115 x 8
135 x 3
165 x 3
185 x 3
205 x 3
225 x 2
245 x 2
280 x 8 second negative

*Felt like I almost could have pushed 280 even after that long negative unassisted*

Strict Standing MP

95 x 5
135 x 3
155 x 1

*Feet together no leg drive*

Seated Machine Military
14 x 5
16 x 5

DB side Raises
30 x 8
30 x 8

Plate Fr raises
45 x 8
45 x 8

Rear Delt flies
40 x 8
40 x 8

Cable Face pulls
14 x 8
14 x 8

Up Rows
115 x 8
115 x 8



*Was going to do more chest work but I ran out of time at the gym, tbh it felt like such a good lift today*

[Whitekoala]

in.

[2L8forGrace]

Did tons of leg volume yesterday

Leg press
135 x 5
225 x 5
315 x 5
405 x 5

Tried squatting and stopped at 275 because I didn't want to cause un needed stress by going heavy
135 x 5
225 x 5
275 x 5

Seated Leg Curls
140 x 7 x 3

Single Leg ext
70 x 10 x 3

RDL
135 x 10 x 3

calf raises
225 x 10 x 3


*On dat der grad party bulk atm =p*

[2L8forGrace]

Power bench #9

135 x 6
175 x 5
205 x 5
225 x 7

*Unassisted*

I think psychologically it helps when someone is near the bar without helping I feel like I could have cranked 1 more rep out. That being said I stink at doing higher rep bench so this wasn't bad.

speed standing military
95 x 5
115 x 5
135 x 5

Dips
Bw x 5
+35 x 5
+50 x 4
+75 x 3

*Could have probably gone +100 lbs but I was running low on time*

Pause CGBP
135 x 5
175 x 3
195 x 3

Overhead cable ext
80 x 10 x 3

Pushdowns
13 x 8 x 3


Ran low on time at the end

[2L8forGrace]

Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

*Bottom of the squat really is lagging because of my injury but in general it felt pretty good*

Single Leg Press
135 x 5 x 3

RDL
135 x 5
225 x 5
315 x 5

*Oddly enough this doesn't cause me stress on my low back I feel almost all of it on my hamstrings*

Curls
75 x 10
95 x 8
115 x 5

*Last set was some cheat curls8

cable curls
12 x 10 x 3

supinated pull ups
bw x 7
+10 x 7

supinated lat pull downs
135 x 8 x 2

[Whitekoala]

nice job on the 315lbs x 5 squats bro keep it up man

[2L8forGrace]

nice job on the 315lbs x 5 squats bro keep it up man

haha no where near where you are or where I was, but I accept that the fact I have to start somewhere again!

I swear your PRing in something every workout

[2L8forGrace]

As a preface I felt so sore and crappy I didn't go into today expecting much. I honestly felt about 70-75% as the DOMS in my legs were killing me and my back was sore. On a positive note my back didn't hurt but it was just sore.

I forgot to add that I always do warm ups for my rotator cuff and I don't count my sets on any of my lifts that are really light weight (the bar / 95 lbs / ect) for bench

Power bench #10
135 x 8 *Paused*
185 x 3 *Paused*
205 x 2 *Paused*
235 x 1
265 x 1
290 x negative

*Only the negative was assisted obviously, I had no explosion or strength imo but everything went up pretty decently. I think it would have been a good easy lift if I was anywhere near 90ish% *

Seated BB Military
95 x 5
135 x 5
145 x 5
165 x 5

*Did these as an experiment.. I could easily get 185+ seated8

Standing OHP
115 x 5 *Military*
135 x 3 *Military*
155 x 1 *Military*
170 x 1

*Felt bored wanted to see about what I could do... pleasantly surprised I did 170 on such a crappy day. Form was fairly strict (No leg drive)*

Shoulder Circuit
Side Raises
25 x 8
35 x 8

CableDelt Flies
10 x 8
10 x 8

Fr Raises
plate x 8
plate x 8

Chest Flies | Speed DB bench circuit
40 x 8
50 x 8

*Tried exhausting chest*

Cable Flies
15 x 8 x 2


*Better workout than I expected, despite feeling like garbage. Not satisfied but not exactly disheartened either*

[2L8forGrace]

Sumo DL

195 x 5
275 x 5

*Just tried these out and they were pretty easy. I might add these as a deadlift variation8

Deadlift
135 x 1
225 x 1
315 x 1
405 x 1

Ham Curls
8 x 10 x 3

GHR
35 x 12 x 3
BW x 30 secs

*Did tons of variations of bicep curls as well*

[2L8forGrace]

Power Bench #11
115 x 8
135 x 6
165 x 5
195 x 5
230 x 7

Wide Grip pause presses
135 x 3
165 x 3
185 x 3
205 x 3

*Wide grip felt easier than my reg bench TBH. My regular bench is sort of what most peoples close grip bench is IMO. Thinking about making a switch to a wider grip*

Standing BB military
*Feet were together not wide apart like ohp*
95 x 5
125 x 3
145 x 3
165 x 1 *PR*

Chest flies
30 x 8
40 x 8
50 x 8

Skull crushers
70 x 8
90 x 8

Pushdowns
15 x 8
15 x 8

Overhead rope ext
90 x 8 x 2

Inside Bench
135 x exhaust

* everything felt good upped dosage to 1.5 scoops*