Flash's Project: 45'' Vert, 315 Bench, 405 Squat & Stay Healthy

Training Training Logs
41

[quote]scj119 wrote:
You actually liked the yoga? There is a yoga studio like a block from my house and there are constantly chicks walking in and out of there with their little mats.[/quote]

It was cool man. It was tougher than I thought, and I liked the way it flowed. That was actually the name, “power flow”, not whatever I said earlier. I got a 10 day pass for $20, so I’m gonna try and get in there again on Saturday if my schedule allows, and again next Wednesday. I’d honestly be down to add it once or twice a week if my schedule/funds allow. Anything that can get me more flexible and “loose” can’t be too bad. And, while it wasn’t the case today my roommate tells me it’s usually a veritable honey pit. Give it a shot man, worst case scenario you don’t like it and don’t go back.

42

[quote]WhiteFlash wrote:
Thanks man. What’s funny is when I was younger I was an AWFUL freethrow shooter. Even about 3 years ago I played in a league and led the league in ft’s attempted but shot in the 60%'s, which is obviously pretty shitty. Since I’ve been back to playing I’ve concentrated on it. I’ve tried to keep track of shots, but after you’ve put up a couple hundred it gets hard. I have done drills though where I’ll have to hit 5 pull-ups from the elbow going left, then 5 right, then 5 off the crossover going left, then 5 off the crossover right, etc… And wound up in the 200 make range. That generally takes about an hour, but would probably go quicker if I didn’t have to chase down the ball every time. Don’t know how long my phone records for, but I’ll try and get a ft vid up, and maybe a jumper vid as well. [/quote]

I was at the 50-60% mark when I played in HS and leagues too. Chasing down the ball sucks doesn’t it? I’ve tried to get my girlfriend to rebound for me but she gets tired/bored of it after about 10 minutes. I was thinking about even giving the neighbord kids like 5 bucks to rebound for me.

I put a 10 ft rim in my backyard and shot a couple shootaround vids. You think you can take a look and see if there’s anything standing out or that I could improve upon? It’d be much appreciated.

I didn’t cut out any misses so no cheating lol. The uncut one is on my youtube too.
Thanks man.

43

Well, last night was supposed to be upper after work but ended up pulling a 12 hour day due to some shenannigans, and as I’m leaving one of the assistant managers calls the store and says his car ran out of gas on the free way. It’s not too far out of my way so I say I’ll help him, and what I thought was gonna be a 15 minute detour on the way to the gym turned into a little over an hour of helping him out 'cause his car’s problem had nothing to do with lack of gas. By the time I wrapped all that up it was about 11pm and I had to be back at work at 6 this morning. So, I’m pushing everything back a day and picking back up as usual on Monday. I’ll post tonight after upper. And, if it’s not busy I’ll set up the phone and I’ll try and take a ft vid.

44

Wore running shoes and left my knee straps at home to keep myself from playing ball but still wound up shooting about a hundred jumpers to get loose. No vids, but doing legs manana and will fa sho play so I’ll get something up. Anyway-

Speed bench- Barx2x15,95x2x8,135x3x8 every set grip was alternated, rest was 40 seconds.

Wide grip pullups-4x10 + standing military 50’ax3x6 (way harder than expected)

Rope pulls to neck-4x1 + db bench-80’ax8,8,7

Arms.

Posting from my phone so I’ll holler.

45

Yoga is awesome. I used to have a membership at a yoga studio by my house called Core Power Yoga and used to do all those hot yoga classes. It’s surprisingly hard but helped my flexibility a lot (plus there are usually a few hot yoga babes in the classes)

You gonna stick with it WF or juat trying it out? I wish I could still go but it’s so damn expensive.

46

[quote]gregron wrote:
Yoga is awesome. I used to have a membership at a yoga studio by my house called Core Power Yoga and used to do all those hot yoga classes. It’s surprisingly hard but helped my flexibility a lot (plus there are usually a few hot yoga babes in the classes)

You gonna stick with it WF or juat trying it out? I wish I could still go but it’s so damn expensive.[/quote]

Yeah dude, the class I went to was pretty fun. It was pretty hard, and I need to improve my flexibility 'cause even though I feel pretty stiff, I looked like a robot compared to everyone else in there. And, knocking off a few hot little yoga broads wouldn’t hurt.

I’d like to, but like you said it’s expensive. Got a 10 day pass for $20 but after that it’s $17 a class. Not sure how much memberships are but I can swing at least one class a week.

47

Sat- shot around for about an hour but couldn’t ever wake up. Was actually getting pretty irritated at myself.

Clean grip Hang snatch-barx2x?,95x3,105x3,115x3x3

close stance 18" banded box squats (choked the bands around the bottom of the rack)- barx5,95x5,135x5,185x5,225x3,255x3,275x3,295x3,315x3 weight was fairly easy but it’s been awhile since I’ve done legs so wanted to ease into it. Wrapped it up with 3x6 ghr’s.

48

Yesterday- played ball for about 45 minutes to warm up, then upper mobility
Paused 2-board-barx2x10 (to chest),95x5,135x5,155x5,185x5,205x3,215x3,225x3,235x3,185x9 to chest

Cable row-4x10 + inc db-35’sx?,70’sx3x10 Pushed these. Pretty big improvement over last week.

Clean into strict press-95x3x10 + cable scarecrows3x10 (forgot my bands).

Preacher curls3xstuff

Pretty good workout, I’m slowly getting stronger and making at least small improvements from workout to workout so that’s cool. Wanted to do DE lower ('cause I don’t ever actually do it) before work today but met up with an ex last night and stayed out way past my bedtime. Basically what I’m saying is I pussed out this morning. Get off work tonight around 10 and promised myself I’m going. need to stop slacking on the DE work 'cause it obviously can’t do anything but help. I’ll holler.

49

hahaha your workouts are always getting sidetracked by the ladies, you big ladies man you! dont be a vagina… do that leg workout!

50

[quote]gregron wrote:
hahaha your workouts are always getting sidetracked by the ladies, you big ladies man you! dont be a vagina… do that leg workout![/quote]

Ever notice how that always seems to happen on leg days? Starting to think that’s not a coincidence… I’ma get in there man, it needs to be done. Thanks for the e-couragement.

51

Didn’t get to the gym til about 10, played ball for about an hour and when I was ready to do some DE work they shut the lights off. Even though that sucked, still got a fair amount of ball in and caught several dunks (not in games). Might go do yoga again tomorrow or maybe do DE work. Who knows?

52

Yesterday- Worked out after breakfast, which I usually avoid like the plague 'cause I feel weak as a retarded kitten with no paws, but it turned out all right. Also was at a different gym as I went with my roommate to his gym. Shot around for about 20 minutes, did my upper mobility stuff, then-

Speed bench [60%, 40 sec rest, alternating between close and normal]-barx2x15, 95x2x?,135x8x3

Wide grip pull-ups- 2 sets of pulldowns, 4x10 pull-ups + standing db military 25x2x5, 50’sx3x7

db bench-40’sx?, 80’sx3x8 [db’s felt more awkward than my gym, but weight was flying up] + rope pulls to neck-3x15

straight bar preachers-3x8+ dropset on last set tri pushdowns-2x? Roommate was doing legs but inbetween my last superset of arms we got to talking about dips and a mini contest broke out. He did 17 or 18, I got 27. Maybe could’ve gotten 30 but my tris were fried so I called it. I think fresh I’m good for 40-ish. Might have to give that a shot sometime.

Since I’m trying to put size on I’ve adjusted my diet a bit. Breakfast for the past week or so has been- 3 jumbo eggs, 1 chicken breast, 3 strips bacon, diced potatoes and bell pepper/onion mix

shake of blueberries, banana, 1 scoop pro powder, natty pb

lunch- [this has been less consistent but am making this a staple fa sho] 2 chicken breast, rice, shit ton veggies

same shake

dinner- porkchops, rice veggies

Since I’ve been doing this my workouts have been going better and better, and I’m improving from workout to workout. I’m still just making up ground that I already covered, but it’s still welcome. ME lower today. I’ll holler.

53

Played ball for about an hour and a half before doing legs. Got a dunk vid but don’t know how to post it from my phone. But, y’all can see it on my YouTube page. I’ll try and find somewhere to post it tomorrow.

18" banded narrow stance box squats- barx?,95x5,135x3,185x3,225x3,255x3,275x3,295x3,325x3 all reps are paused for 2 count. Not sure how much the bands add at the top, but I really had to explode through on that last set. About halfway up the bands wanted to yank me back down.

Ghr’s-3x5

50 crunches superesetted with 60 second planks for 2 sets. It was about 11:15 by this point and I gotta be at work early so skipped single leg stuff. Actually, I don’t really feel like I get a lot out of single leg stuff other than knee pain so I’m debating on dropping it altogether. Gonna play around with some stuff and see how I feel. I’ll try and get that vid up manana. Y’all be good.

54

Last nights vid. There will be more coming soon as my hops and timing are slowly but surely coming back. Wanted to get a handful of vids last night but the kids whose ball I was using had to takeoff. Gonna buy a nice indoor ball so I don’t have to worry about that shit and can put vids up whenever I want.

55

Forgot to add that I did clean grip hang snatches before squats yesterday. Did barx?,95x3,105x3,115x1 ugly ass rep. Wasn’t resting long enough between sets, and that 115 just stalled on me about halfway up and I muscled it through Really need to concentrate on exploding through the movement. Getting 185 on these in the next year would be bad to the fucking bone, so that’s my goal.

56

Took a giant siesta after work and by the time I woke up it was too late to go buy a new ball (not for lack of effort). Took my old worn out ball to an outdoor court with stadium lights. They’re auto set to shutoff at 10, and I got there about 8:30-ish, waited one game for these dudes to wrap it up and played straight through til we shut the lights off. Honestly, the rim was an inch or two low but I was dunking with EASE. Didn’t get any in the game but shooting around between games was dunking off the dropstep and off the dribble left and right. Everything is starting to click, and I’m getting stronger AND getting my bounce back little by little. I literally just knocked on wood so as not to jinx myself. Gotta get up early and go talk with a school counselor (AGAIN) tomorrow, and am gonna try and be in the weightroom by 3:30 or so. If anybody’s in there I’ll get a dunk or maybe a quick shooting vid up before ME upper. Y’all be easy.

57

How do you play ball for an hour and a half before leg workouts? That would kill my workout

58

[quote]scj119 wrote:
How do you play ball for an hour and a half before leg workouts? That would kill my workout[/quote]

Never really thought about it. Sure you noticed I don’t do a ton of volume so maybe I can get away with the ball beforehand and still be relatively strong. On that note, one of my new goals is a 500lb narrow stance 18" box squat. The 18" box puts me about an inch above parallel which my knees seem to like a lot better than even right at parallel.

It’s crazy how much difference that inch has on how my body feels. Guess one of the secrets of this game is learning what your body can (and can’t) handle, and I’m learning that single leg stuff and excessive depth on squatting movements are best left to others. More dunks coming soon!

59

For some reason I was exhausted all day. Got up fairly early for my day off (8-something), was productive but the second I got home I crashed. Woke up, chilled for a bit and crashed again. Wanted to get to the gym by about .3:30 but with how tired I was didn’t make it tip about 8. My knee’s a little janky today, assuredly from playing on concrete last night, but played ball for about 45 minutes anyway.

Upper warm-up and mobility

2-board bench (no pause)-bar to chest 2x?, 95x5,135x5,155x5,185x3,205x3,215x3,225x3,235x3, 185x9 to chest (shoulda tried for 10). These felt good. Wanted to do banded bench but couldn’t get the bands set up right, so changed from pause 2-board to touch and go. Was a little bit stronger without the pause, but nothing crazy. Gonna do these for 3 weeks the find something else.

Db inc-40’sx?, 75’sx8,7,6 + cable rows-80x?, 150x3x10

Clean into strict press-105x3x6 + cable sc’s-3x12

Fixed bar curls- 30x?,70x10,90x2x6

Donezo. Have to work in the afternoon tomorrow, so gonna get in there before work and do some DE lower stuff if my knee feels ok. It honestly hasn’t ached like this in awhile, so need to play it by ear. Y’all be easy.

60

when you do your board pressing do you have a training partner/spotter hold the board or do you just rest it on there?

that last dunk vid was nice. It looked super easy! I havent jumped in a while… feeling like trying a few jumps soon. sucks that the new gym doesnt have a court.