Wes crackers journey to Varsity basketball!

[Nocturne808]

Can you dunk brah?

Read Kelly Baggett's Vertical Jump Manual already right? Keep up the good work brah your lifts are already stronger than mine.

[WesCracker]

Can you dunk brah?

Read Kelly Baggett's Vertical Jump Manual already right? Keep up the good work brah your lifts are already stronger than mine.

No I cant dunk. I haven't trained specifically for it though. Only can grab rim off of two feet with getting all my fingers in to the knuckle

[WesCracker]

8-29-12

Shoulder trap AB
Crunchs
30
25

Leg raise side to side
((1,2,3 = 1 ))
8 x 10lb
7 x 15lb

Db shoulder press
42.5 x 20 (+5)1
65 x 13 (+2)
70 x 7?
75 x 1
Freaking idoit I asked to spot me grab one side of the dumbbell and started lifting up making it completely unbalanced. I tell him to spot from my elbows to get the weight up so I can go parallel. he does it again and precedes to blurt out it is too much weight 5x. I tell him to freaking forget about it after the 3rd time he almost caused me to drop it on my head. By this time I'm freaking tired and get 1 full ROM rep by my self. Did I mention he benched 90lb on the chest press machine for 2 sets then crossed his legs like a girl for 10 minutes and left? ****ing idoit.


Standing
Shoulder press
105 x 9
115 x 7
125 x 3

Shrug 3 sec hold
55 x 10 x 7 sec
65 x 10 x 6sex
70 x 10 x 5s

Lateral raises
35 x 13
37.5 x 10
40 x 7

Front raises
27.5 x 8
30 x 10
32.5 x 4

Lat raises machine
115 x 6
125 x 5

[WesCracker]

Did a bunch of sprints and circuit work today in off season. + Basketball from 7-7:40am 12:10-1:45. Had literally no energy left I passed out the second I got home and woke up 3 hours later. I have an off day tomorrow in basketball so i will be hitting the gym. I feel deflated and small right nwo.

[Rufflez]

subbed brah. looking forward to see u make some gainss

[WesCracker]

subbed brah. looking forward to see u make some gainss

You must spread some Reputation around before giving it to Rufflez again.

[Ourea]

subbed for later.

[WesCracker]

Been banned sorry yall. I'll post my logs up in a few days when I get a chance.

[linda_17]

any results from the vertical traning? sorry didnt read the whole log, are you dunking yet? im also 6''0.5 and wanna dunk.
whice position you play? you want a pro career or something or its just a hobby?

[hamworld05]

Where are the pullups, bro?

[WesCracker]

any results from the vertical traning? sorry didnt read the whole log, are you dunking yet? im also 6''0.5 and wanna dunk.
whice position you play? you want a pro career or something or its just a hobby?

Haven't been doing much vertical training just playing a lot of basketball. I almost dunked after practice a few weeks ago. I found I started jumping a lot higher from just playing ball and very little leg workouts. My legs/strength dropped quite a lot since summer when I messed up my knees. But my vertical has gone up. I have been doing crossfit 2x a week as part of my off season training and I feel like that is helping my explosive wise but not strength. I have been doing my split around 1x a week maybe 4 workouts if I'm lucky normally fri-sat-sun-mon-tues. And crossfit tuesday/thursday
I play 3,4,5 just depends on who is in the game.

I would love to be a pro but realistically I know it won't happen. All these black guys have been playing since they were born and I started as a freshman. I'm going to try to walk on in college.

[WesCracker]

Where are the pullups, bro?

back day I do pullups with weights between my feet. Idk if I log it or not..
----updates----

Sorry for the lack of updates I have been super freaking busy. Basketball season starts tomorrow with our first game nov 6.

[WesCracker]

lost our first game
6 pt-8boards-4assists.

[rugbie]

Subbed for later - Plan on making one of these of my own soon.

[JustBulk]

You know who I am, I know who you are.

All the best buddy.

Maybe you will play for the Lakers someday and I would be rooting for you.

[WesCracker]

Not lifting weights again until end of FEB. Averaging 10PPG, 3 Assists, 5-7? rebounds. Won all but 2 jump balls at the beginning of the games. Were 5-2? I have 64pts total... Been just doing jumpshot/dribbling workouts throughout the day at school and on the weekends. Will start updating this log in the spring.

[WesCracker]

Did work over the summer. Bench is up to 225 x 4. Deadlift is 325 x 5. And squat is 265 x 1. My three pointer has improved. I just don't have time to update this log anymore. I'm putting in work though.

[thenewguy23]

Did work over the summer. Bench is up to 225 x 4. Deadlift is 325 x 5. And squat is 265 x 1. My three pointer has improved. I just don't have time to update this log anymore. I'm putting in work though.

That's great to hear man, I'm a newcomer but this is a really good log. Has your jump increased?

Anyways I'm hear to give some advice (if you haven't changed your training style). Your training is completely off, by far, if your trying to become the best athlete possible those workouts aren't helping you, excessive sets of curls, cable flies etc. will not contribute to athletic performance at all. What I'd suggest to you is to change your routine to something geared more towards athletes, maybe WS4SB, Madcows or a 3 day full body routine.

Next, you need to get your squat up (I'm not in a position to talk but I know it's necessary), squat at least once a week and use linear progression or max effort workouts, just make sure you consistently improve.

Along with this, do plyometrics/sprint training. This is crucial you don't only want strong muscles but you want fast ones, I'd suggest 2 days of plyometrics (can be done before workouts) which may consist of ~5-10 exercises depending on your body's limit. Exercise I would suggest include Max Effort vertical jumps with and without weight, tuck jumps, rocket jumps, squat jumps, depth jumps, single leg lateral jumps etc. these should be fine but there are more you can do.

Finally flexibility should be considered, if you are not very flexible then you are restricting your vertical, stretch daily and foam roll when necessary.

I did this and went from occasionally touching the rim to dunking with a volleyball on a 10ft rim, while also going from 155lbs to 171lbs. You have a 4 inch advantage on me and should use it the best you can, keep grinding man!

[WesCracker]

My senior season I made a resolution to make 500 shots a day until the end of the season. I did that and sometimes well over for all, but a few days because of injurys. Ended up winning the district championship for the first time in 20 years undefeated outscoring all teams by double digits, first play off game and losing by 3 points in the second round. Had my career high against the eventual state champions 16 points 11 rebounds and 4 assists. Made all tournament that game and the other tournament. Averaged *almost* a double double (8rb), lead in free throw percentage (possibly a school record 91%), and in assists (for the first 1/2 of the season). Ended with one of the best records in school history, 27-6. Seven of our players made all district (including me), one all state. I twisted my ankle really bad the first round of the playoffs and had to sit for a quarter, I saw the seconds ticking down and my dreams fading on the bench. I forced my self to play and scored four points in the final few minutes to push us past the team. In the second round I turned over the ball in the final seconds of my last game ever twice. Basically lost the game for us. I will never forgive my self for that. I love that game. I miss it everyday. Its something that burns in my soul when I think about how it ended. I couldn't pick up a ball, or even watch a game for months. I don't want to be that guy living in high school, but god I miss it. I'm #23.

[kevinkevin19]

I made the Psychology team in my college and my high school alumni team, but I can't consider myself good yet cause I still get scared when I get the ball. I play Center/Forward and my strengths are rebounding, low post shooting, and blocking. My main weaknesses are dribbling and mid-range to 3 point shooting. Passing and stealing is okay. I'm pretty sure you are a lot better than me. Good luck to us bro my goal is to have the skills of an NBA player and of course to be able to dunk! Persistence!