Ok, so the basketball season (for me) is officially over and i took my 2 weeks of "rest". Its officially time to begin my off-season program for 2013.
If you are not fmilar with me, I created a training blog last off-season (here: http://forum.bodybuilding.com/showth...hp?t=143271423) which...i didnt quite finish posting in cause i got very involved with Academics.
Nevertheless, a new off-season brings the opportunity for change, and i am beginning a new training blog to keep track of my progress.
Feel free to follow along and post on here. I would love some feedback.
Attached is my off-season program if you are interested. Its quite detailed and follows a periodization routine. My main golas for this offseason are (1) Become more explosive and (2) Improve my skills significantly in areas of weakness.
Last summer, my program was more focused on strength gains (which i improved in considerabley) and less focused on transfering that strength to power and explosivness. Nevertheless, my vert improved (dunking off 2 feet with only a 1 step gather) as well as strength (max squat up to 301lbs; max sum deadlift hit 425lbs) and as always i improved my shooting (mainly technique) and ball handling.
Here are my goals for 2013:
(1) Improve overall strength. Measure of success: Max squat from 310 to 360lbs (not my main goals, but secondary to it)
(2) Improve explosivness/power - Measure of success: verticle jump 1 foot and 2 foot (compare before and after) Main goal
(3) Improve ball handling ability - Measure of success: ability to dribble the ball in game situations Main Skills Goal
(4) Improve shooting ability from all spots on the floor w focus on 3pts and midrange - Measure of success: Videos of shooting technique and ability to hit high % of shots in drills
(5) Improved ability to finish at the rim - Measure of success: More dunks and significantly more layups in traffic (in game situations)
If you wondering about nutrition, i eat about 3200 - 3400cal/day, more during phases of high intensity training and lower during phases where i have more rest time. My diet is clean and my macros are well balanced. I cook my meals for the week every sunday and calculate my macros and calories to ensure i am on track.
My current stats are:
Height 6foot2
Weight 200lbs
Bodyfat: Estimated 10%
Max Vert running: 28Attachment 5585741
Max standing vert: 24
Max Squat 315
Max dead 390
Max bench 220
Max Row 240
Max pullups consecutive 10
I think that covers all the basics. Now off to the gym....
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04-02-2013, 02:41 PM #1
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Blow it all up - Offseason training log
Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-02-2013, 02:45 PM #2
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
OK, so day 1 was yesterday.
I have completed my "Rest and Rehab" phase already, and so began the Hpyertrophy phase yesterday.
I didnt get through the whole workout because i got stomach sick. Not sure what was up with that but it went away after about 30mins.
Here is what i did:
Warmups/ Prehab work (see training program)
Squats 186lbs 12reps 12 12
superset with
bw pullups 10reps 6 5
Benchpress 140lbs 12reps 12 12
superset with
Sumo deadlifts 230lbs 8reps 8 8
and then got a bit sick. Didnt feel energetic at all the whole time AND felt like each exercise was 10X harder than it should have been. Didnt finish the workout. Thats ok, just a bad day.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-02-2013, 02:49 PM #3
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Today was skills training day. Again, didnt feel the energy BUT felt better than yesterday.
Here is what i did
warmup/Prehab work (moblilty drills, foam roll and rotator cuff work).
Shooting drills: Focus on release - close to net X 50
Shooting drills: Focus on release - freethros X 50
Shooting drills: Focus on technique and release - midrange X 50
Shooting drill: Focus on release - 3 point range X 30
That was all for today. Nothing to intense. Need to go a bit harder next time.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-02-2013, 08:12 PM #4
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04-03-2013, 02:58 PM #5
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
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04-03-2013, 06:41 PM #6
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04-04-2013, 08:02 AM #7
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Thanks.
UPDATE
Yesterday was an offf day. So no working out for me.
Today - Skills Training
Warmup
Foam Roller, Mobility and a bit or ankle strengthing work
Workout
50 set shots under the rim - focus on release
60 free throws, focusing on release (hit 48/60)
40 mid range jumpers, focusing on release and exploding off the ground.
30 3 point jumpers, focusing on release and exploding off the ground
20 off the dribble jumpers - focusing on explosive movements
20 one dribble layups.
So today was maily focused on my shooting TECHNIQUE, which is nice to work on early in the off season. Focusing on keeping my elbow in, releasing the ball with a "relaxed" wrist and "exploding" off the ground to power my shot and improve the arc. Free throws felt great, and the midrange - deep jumpers were more difficult to keep the technique on every shot.
At the end i did some one dribble shooting/layps to get in a bit of conditioning and ball handling work.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-05-2013, 10:27 AM #8
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
UPDATE
Last night:
Went into the gym, did some work for my rotator cuffs/shoulders. Need to keep them strong and flexible b/c ive had some slight discomfort there during the season.
After that, i did a 1hr Yoga class.
Today
Day off of work. Slept about 10hours last night.
Went into the YMCA, got up ~300 shots
Foam Roll
Mobility work and shoulder work
100 under the basket shots working on proper form/shooting mechanics. Focusing on holding the ball in the shot pocket and focusing on my release
100 free throws. Continuation of form work
50 midrange jumpers, again, focused on technique.
then i got kicked off, so did 50 more under the rim shots (technique) and some ball handling for 10mins on the sideline.
UPDATE
Todays Lift:
squats 185x12 195x12 195x12
standing bentover rows 135x12 145x12 145x12
deadlifts 135x12 155x12 155x12 (first time in a LONG time doing reg. deads - focusing on technique today)
bench 135x12 150x12 150x12
lunges 80x6 80x6 80x6
bodyweight pullups 6reps, 5 5Last edited by ByronKelly; 04-05-2013 at 02:55 PM.
Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-06-2013, 07:36 AM #9
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04-06-2013, 03:38 PM #10
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Thanks but it's fine. Hypertrophy phase for a few weeks.
Update
basketball at the YMCA today 7 to 10am. Excellent run. Shot the ball very well and had an awesome LBJ style chasedown block on a high arching floater.
Tomorrow is a rest day. May shoot hoops not sIreland probably should restEstimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-08-2013, 07:21 AM #11
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
UPDATE
Todays Workout
Foam Roll and Mobility Work
few warmup sets - squats
squats 185x12 195x12 205x12
Pullups bodyweight 8reps 8 6 6
Sumo dead's 230x8 240x8 245x8
Benchpress 150x12 155x12 160x12
shoulder shrugs 50X8 50x8 50x8
bulgarian split squats 50x6/leg 50x6 50x6
seated rows 150x8 150x8 150x8
Man, 12 reps on the squats @200+lbs is brutal lol.
Felt much better today than last week. Adapting quickly to the higher rep work. Cant wait to get back to heavy lifting though.
Might go to YOGA class @430 tonight.
March madness championship game is tonight! Pumped. Not sure who to pick to win it tho.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-09-2013, 07:44 AM #12
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
UPDATE
Todays was a Skills Training Workout. Got up ~400 shots. Again, the focus was on technique, with an emphasis places on the release and keeping my elbow in. Form was excellent on everythig except the first 20 or so 3's. Once i got in a grove my form kept and i shot the ball very well. Here are the deets:
Warmup:
Mobility Exercises
Hip Stretch
100 Shots from beneath the basket - focusing on technique.
100 Freee throws - keeping technique/form on each shot
60 3 point shots - again, trying to focus on the release and powering my shot from the legs up.
40 midrange jumpers/layups off of a dribble move
100 free throws (hit ~80%)
Tomorrow is an off dayEstimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-09-2013, 10:39 AM #13
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04-09-2013, 11:28 AM #14
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Thats just an estimation. Its prob higher. My reach is 8ft2inch. So 24 inc puts me 2 inch above the rim. and i can get higher than that. If i take two steps i can dunk and if i run i can get ~1/2 way up the square behind the rim. I should measure my vert at some point.
Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-10-2013, 07:28 AM #15
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
So much for the off day. Was reading about smolov yesterday, it motivated me to get in the gym today and bang out some squats!
http://stronglifts.com/how-to-add-10...-squat-smolov/
Here is todays workout. A lot of volume, light weight.
Warump
Foam Roll
Mobility Work
Hip Flexor Stretch
Squats
10 X 135
10 X 155
10 X 185
10 X 185
10 X 195
10 X 205
Then did some work for my shoulder. Its been a bit tight since my monday lift.
Fet awesome on the squats. I am beginning to enjoy the volume work, with lighter weights. But i am also beginning to miss the heavy low rep work.
Might go to YOGA tonightEstimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-11-2013, 08:11 AM #16
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
UPDATE
skills training day
foam roll
mobility work
static stretch hip flexors
100 under the rim shots - focusing on release
100 free throws - keeping technique the same on each shot
ball handling work
30 midrange jumpers off of a drive, dribble move and pullup
50 3 point shots (hit about 30)
60 free throws (hit 52/60)
Static stretch.
Think ill go to YOGA again tonight. Class last night was great. Feel so good after yoga.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-11-2013, 11:36 AM #17
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04-11-2013, 12:31 PM #18
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
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04-11-2013, 01:59 PM #19
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04-11-2013, 03:36 PM #20
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04-11-2013, 07:40 PM #21
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04-12-2013, 07:38 AM #22
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Yeah i get a lot of GOOD work in on saturdays. About 1 hr of warumps/mobility work and some shooting work, then 2hrs of full court basketball scrimmages. And if the courts are free after i get in as many shots as i can untill my legs are drained. Probably the best workout of my week in terms of skills.
What is your sport other than track and field?
UPDATE
Here is todays workout. Had a SOLID lift today, got in some serious work.
Foam Roll
Mobility work
few warmup lifts of squats, standing rows. Then,
Squats: 185lbx12 200x12 215x12 220x10
Standing bentover rows: 165x12 185x12 200x12
deadlifts (still working on the technique here) 165x12 185x12 200x12
bench 155x12 175x10 170x10
then some supplemental lifts
walking lunges 3 sets of 6/leg. (really focused on lifting my legs high and extending then forward. Great strengthing and stretching workout)
bw pullups 3 sets of 6 reps with the last rep having a very slow and controlled descent
plank 3 sets of 60seconds.
Static stretch
I have a doctors appointment at 9. Follow up on my Ankle.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-12-2013, 01:30 PM #23
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04-12-2013, 02:55 PM #24
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04-13-2013, 08:20 AM #25
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Saturday update
Today ball was cut short b.c I had to help a got move.
Here's the details
Foam roll
Mobility work
50Set shots
1Hr of full court ball
Shot the ball well and did a good job creating space off the dribble. Had a free turnovers tho.
Tomorrow is an off day.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-15-2013, 06:49 AM #26
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04-16-2013, 07:55 AM #27
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
UPDATE
This week is all out of sorts! Thats OK tho. Vacation begins Thursday (after my thursday lift!)
No skills work this week. Just going to focus on my lifts. i MAY go to the Y tomorrow and play ball with the old men but i dont consider that skills work so much as easy basketball.
Here is todays LIFT
Warmups
Typical Mobility Work
Deep BW Lunges for hip mobility
Few warmup sets of squats, increasing up to my working weight. Then,
Squats: 195x12 205x12 215x12 225x10 - Last set is always brutal. Love it
BW Pullups 6reps, 7, 7, 6
Bench 155x12 165x12 170x12
Sumo deads 240x8 250x8 260x8
Seated Rows 155x8 155x8 155x8
Then got a really good stretch. Doing those squat in sets of 12 is hard. Love the challengeEstimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-17-2013, 07:48 AM #28
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
UPDATE
Got in about 30mins of skills training this morning before a run of ball with the old men.
Cant say the run is very good quality, cause its not, but it gives me plenty of opportunities to shoot open jumpers/3's.
Shot pretty well this morning. Hit most of my 3 attempts.
Tomorrow ill try and get in a lift. Depends on how busy i am tonight, packing. I fly out to Italy tomorrow night!Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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04-18-2013, 07:27 AM #29
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Didnt make it to the gym for a lift this morning. While that is dissapointing, i finished packing last night/this morning and took care of some last minuet things around the house.
I fly out this afternoon @6pm for Frankfurt, and then off to Italy Friday night! Pretty excited.
While I am on vacation, i will be doing some Calesticit exercises as well as stretching and foam rolling (brough a travel roler) to keep my strength up. Ill try and do them every 3 days or so. But afterall, it is a vacation.
Next update will be in early May.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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05-06-2013, 11:53 AM #30
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 36
- Posts: 1,072
- Rep Power: 417
Ok, back from Vacation!
Italy was amazing. BUT my diet went out the window! Today was my first workout back, and my energy level was around zero! Jet lag and bad-food-hangover.
Also i took too much preworkout i think, cause i felt like CR*P. Anyway, todays workout was less than satisfying, but here is what i did
Warmup, Mobility work, Foam Roll
Squats warump sets, then 185X10 195X10 195X8 (this is when my energy dropped, and i didnt feel strong to begin with).
Pullups BW X 7, 6 5
Benchpress 145x10 155x10 155x10
Then i felt light headed, and went to stretch and cooldown.
I think i might go back in tonight to do some cardio and stretch better; maybe do a YOGA class. I knew the first workout after vacation would be hard.Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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