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

Training Training Logs
81

[quote]gregron wrote:
I hate when I’m sleepy at the gym. It’s suck a weird feeling… Sucky.

Looking forward to hearing about that clean n sprint workout if you do it. Seems like it would be brutal[/quote]

Yeah man, it sucked. Someone posted recently about percentages in the gym, where [forget the actual numbers] 80% of the time your workouts will be average, 10% will suck and the other 10% you’ll blow the doors off the place. Yesterday didn’t suck 'cause I still made some progress, but I definitely sucked through it.

I was thinking of either doing the clean sprint combo, or doing cleans first then finishing up with sprints like UofH suggested. Any thoughts?

82

Well, got to the court before work but didn’t run any sprints 'cause my knees were fucking killing me. My job has me on my feet for at least 8 hours a shift, I worked damn near 40 hours over 4 days and didn’t do any mobility or foam rolling. When I stay on top of that I feel better, so I need to keep on it. Anyway, did shoot a couple hundred jumpers 'cause there was a side out there who brought actual nike cones and he let me get in on some drills. Shot 10 consecutive j’s from 8 different spots inside college 3, then 8 outside, and we were gonna do 8 from pro but I ran out of time. I averaged 7-10 inside and 6-10 outside, which is just ok for shooting with no defender. Gonna go home, do some tke’s, mobility and foam roll and rest up so I can get in there tomorrow before I have a date with this sexy lil broad I met last week. Y’all be good.

83

Between last night and the nap I took after work I’m working on around 3 hours of sleep and I’m feeling every minute of it. Played ball for about an hour and was jumping about as well as I have in years despite the shit sleep. Even caught a rub-in tip dunk in a pickup game. But, I was so beat otherwise I decided to do a kind of deload. I did 1/2 the sets at 1/2 the weight with as little rest as possible between sets. Don’t think it even took 10 minutes. Think instead of finishing out 2-boards on Monday I’m gonna test my paused max. Is be pumped ss duck if I get 250 paused. Gonna do legs after work tomorrow then do critical mass bike ride with some buds tomorrow night. I’ll try and get a new dunk vid. Y’all be good.

84

do you wear any sort of knee brace or sleeve? I just picked up a pair of nylon knee sleeves (like a wetsuit kinda) and they are awesome. When I wear them I have absolutely NO pain! They’re a little weird at first but I love it. Everything is warm and tight almost instantly. If you dont have some you might want to check them out. I hate looking like an old man at the gym but I’m definitely a believer lol

85

[quote]gregron wrote:
do you wear any sort of knee brace or sleeve? I just picked up a pair of nylon knee sleeves (like a wetsuit kinda) and they are awesome. When I wear them I have absolutely NO pain! They’re a little weird at first but I love it. Everything is warm and tight almost instantly. If you dont have some you might want to check them out. I hate looking like an old man at the gym but I’m definitely a believer lol[/quote]

I wear patella straps when I do anything athletic, and on rougher days I’ll wear 'em off and on throughout the day. Where’d you get yours?

86

I just got em at sports authority. They’re regular old knee sleeves. I like them a lot

87

I have one knee sleeve that has a hole in the middle so the knee’s exposed. Is that what you got?

Well, knuckleheaded around all of last week and basically took the week off. My body feels pretty good right now so the rest seems to have worked. Gregron’s workouts have inspired me to buy a weight vest, so gonna try and pick one up today and use it during tomorrow’s sprints [promise I’ll actually do 'em].

Gonna test my pause bench max today and see where I’m at. Shooting for 250+. Also gonna do a 185 rep max. Anything over 10 would be great [don’t laugh]. My bodyweight’s stayed at 172lbs, but I’m slowly looking leaner and leaner, so that’s pretty cool I guess. Still trying to jump up to 175-180. I’ll post the post-max shenannigans later. Y’all be good.

88

Wanted to just put some shots up before Maxing but ended up playing 3 games of 3-on-3. Also, before we started playing there was a guy wearing Golden State Warriors practice gear running some drills. We nodded at one another and as we were leaving we got to talking. Turns out it was Cartier Martin. Said he’s with the Wizards now. Cool guy. Anyway-

Bench- all reps paused for 2 count-barx2x10,95x5,135x3,155x3,185x2,205x1,225x1,235x1,245x1 ass came off bench so I called it. Coulda got 250, but it woulda been ugly. I was pretty smoked after this, but got 185 for 9. Think touch and go I’m probably good for 265-ish right now. Gonna max again in 6-8 weeks and see where I’m at.

Db inc- 40’sx?,75’sx8,7,6 + cable row-90x?,150x10,160x10,170x10

Clean into strict press-105x8,8,6. + band pulls-3x10

Seated db curls-30’sx3x10,10,? + meadows kickbacks3x15,12,12 with light weight.

Good workout, but the paused singles wore me out. Have the day off but my new work schedule has me going in during the afternoon, so to get myself “ready” I went in much earlier than normal. I actually dug it, so think I’m gonna stick with afternoon workouts til I’m forced to change it up. Y’all be good.

89

Need to set goals for the next 6 weeks, so assuming I can touch and go bench 255-265 (got 245 with a 2 second pause today) I’d like to be back at 275. Even though I’ve only done ME lower like 3 times in the past 2 months, think I’m gonna max on the 18" box squat and running vert this Friday. Since I don’t have access to a vertec or the like I think I’ll put some chalk on a rim, touch as high on my forearm as I can then do the math from where the chalk on my arm is vs my fingertips and standing reach. Standing reach is 7’7" in shoes so if I can hit 10’11" I’m at 40", so that’s the goal.

90

If y’all don’t know, please check out Kid Cudi. He’s one of maybe 3 new “commercial” rappers out there right now that can do somethin’, and it’s on these guys shoulders to bring rap out of the shit hole it’s put itself in-

91

when are you testing the running vert? I bet you’ll get 40 or damn close. Interested to hear how you like the vest once you get one. They’re a lot of fun but the slight weight increase is deceptively hard. 245 paused @ 172 is pretty good. The pause makes benching so much harder. I’m not a big chest bounce guy but holding it in the bottom position fries my shit out real quick.

I like Kid Cudi. he’s got some jams

92

Ghost! was one of the best songs of MOTM:II. Weird, weird tune. Cudi keeps getting better, too. The last album was even better than the first, or his mixtapes.

Anyway, I haven’t been reading the logs as much as before so it took me until now to notice your new log. I’ll be following.

Keep up the good work.

93

[quote]gregron wrote:
when are you testing the running vert? I bet you’ll get 40 or damn close. Interested to hear how you like the vest once you get one. They’re a lot of fun but the slight weight increase is deceptively hard. 245 paused @ 172 is pretty good. The pause makes benching so much harder. I’m not a big chest bounce guy but holding it in the bottom position fries my shit out real quick.

I like Kid Cudi. he’s got some jams[/quote]

Thinking probably Saturday since I’m switching my schedule up a bit to accommodate work. Pretty confident I’ll get at least 40" as long as my tires are inflated. I’m pumped to test the vest out too. Can’t but help.

Dude, I seriously underestimated how much harder the bench would be with the pause. After the single with 235 reality set in on the 250+. I was smoked the rest of the workout.

The more I listen to Cudi the more I dig his music. Dude is serious.

94

[quote]LarryDavid wrote:
Ghost! was one of the best songs of MOTM:II. Weird, weird tune. Cudi keeps getting better, too. The last album was even better than the first, or his mixtapes.

Anyway, I haven’t been reading the logs as much as before so it took me until now to notice your new log. I’ll be following.

Keep up the good work. [/quote]

LD, what’s the deal!?!? How you been man? You haven’t been updating your log, man. Dude, Cudi is fast becoming my new favorite rapper. There hasn’t been anything I’ve heard of his that I don’t jam. Ghost! is probably my favorite song off that album, but the whole thing bumps. And, you’re right, he’s getting better as he goes. About time we agreed on todays rap. You listen to Yelawolf? He’s one of the 3 that I talked about earlier, with Lupe rounding it out.

95

This morning before work I wanted to do some drills and run some sprints but ended up playing about an hour and a half of pickup. Gonna do ME lower tomorrow before work and time permitting will play some ball beforehand. If I can ill get some new dunk vids though my legs aren’t usually awake that early so we’ll see what happens.

96

you should change the name of your log to “Flash’s Pick Up Basketball Log” cause you play so many damn games its ridiculous haha

97

[quote]gregron wrote:
you should change the name of your log to “Flash’s Pick Up Basketball Log” cause you play so many damn games its ridiculous haha[/quote]

Haha, how do I change my log name?

98

[quote]WhiteFlash wrote:

[quote]LarryDavid wrote:
Ghost! was one of the best songs of MOTM:II. Weird, weird tune. Cudi keeps getting better, too. The last album was even better than the first, or his mixtapes.

Anyway, I haven’t been reading the logs as much as before so it took me until now to notice your new log. I’ll be following.

Keep up the good work. [/quote]

LD, what’s the deal!?!? How you been man? You haven’t been updating your log, man. Dude, Cudi is fast becoming my new favorite rapper. There hasn’t been anything I’ve heard of his that I don’t jam. Ghost! is probably my favorite song off that album, but the whole thing bumps. And, you’re right, he’s getting better as he goes. About time we agreed on todays rap. You listen to Yelawolf? He’s one of the 3 that I talked about earlier, with Lupe rounding it out.[/quote]

Ain’t shit my man, just getting back into the thick of things after recovering from a surgery. I might start a new log when things are back to normal.

Haven’t heard much Yelawolf, any tapes I should download? He did the hook on a song I liked from last year:

99

WF, they say recording your training is the only way to measure progression… so I want to see FGM/FGA, PTS, REB, BLK, AST, TO after every pickup game.

100

What surgery did you have, and were/are you fully out of commission for at the moment?

Hadn’t heard that Paul Wall jam. Liked that jazzy beat. He’s from my neck of the woods so I gotta support him. Man, I know Yelawolf’s done a bunch of shit with other rappers and has a few mixtapes, I just don’t know what they’re called. I bought “Trunk Muzik 0-60”, and it goes pretty hard. And, like KC he seems to be getting better and better. Good luck with recovery brother-

^^^ Can’t find the album version of this one. It has an extra verse and goes a little harder than this one. Dude can go, for real.