Get Strong & Do Crazy Dunks Log

Training Logs
1

Title’s pretty descriptive. Want to get stronger and get my vert back up over 40". Maxes right now are-

Bench-265, Goal:315

squat-335 [haven’t done these in awhile so this is a guess], Goal:405

trapbar dead-445, Goal:505

Clean-225 [same boat as squat], Goal:275

Vert: No clue but I can dunk with 2-hands pretty easily at 5’9", Goal:42"+ off the run.

Just switched gyms from 24 to a place called Houstons. They have trap bars, cambered bars, plyo boxes, all kinds of different bars for lat pulls/cable rows and db’s up to 180’s! Also the plates are the old cast iron that rattle and clank when lifted so that’s pretty badass. Right now doing a ws4sb inspired routine. My bodyweight’s about 178 right now, and I’d like to get to 185lbs with sub 10% bf. Anyway…

ME upper-Bench-95x10,135x8,185x6,225x3,235x3,245x3,255x2+1

DB inc-90’sx6,6,6,5

Cable rows-100x10,200x4x10

Seated db curls-35’sx3x8+ db skull crushers-35’sx3x10

Good workout. Gonna do this for a month and swith it up.

Oh yeah, as far as nutrition goes I generally eat when hungry which works out to about every 4-4 1/2 hours and have a shake with a scoop of gatorade, ON whey and creatine directly after lifting and something solid an hour or two later. Also try to snack on mixed nuts/trail mix or something a couple of times a day. Adds up to about 4 solid meals with snacks everyday plus a shake on lifting days. Each meal is High protein with a starch and some veggies, like breakfast is 4 jumbo eggs with cheese, bp’s and onions and hash browns, another meal is 1/2 a rotiserrie chicken with rice and mixed veggies, shit like that.

2

Forgot to mention that I had surgery on my meniscus and kneecap in my right knee in February and was diagnosed with tendonosis in my left knee. In all honesty my knees never feel better than about 80%, but you do what you gotta do. Stayed off of squats for a bit and focused on trapbar pulls and that seemed to help, although my squat went to shit. Here’s proof…

ME Lower-Deep squats-bwx10,135x5,185x5,225x5,275x3,295x3,315xnada?

Front squats-135x3x10

calves+abs

Squat just felt awkward, like I’ve never had a bar on my back. Got a bit below parallel with 3 plates and just stalled. Had to sit there all goofy while some dudes helped my slide it back onto some pins. T’was really gay. Instead of single leg stuff as sup moves, I’m gonna do high rep front squats on ME day and high rep back squats on my DE day with cleans as my main move. Figure that’ll hammer out the bullshit. To make me feel good about myself here’s a vid of me dunkin’ from about a month ago-

And here’s one of my dogs 'cause dogs are awesome-

Maybe some dunks and sprints manana, maybe not. Ya’ll be easy

3

RE Upper-

CG Bench-95x10,135x10,185x10,205x2x6

Weighted wide grip pull-ups-bwx8,+45x2x7,bwx19 then went back to cg and did 135x20

1-arm underhand cable rows-80 or 90x3x10

arm superset- grabbed a 50lb hex dumbell and gripped it on either side. Did hammer curls for 2x?,14 and skull crushers 2x20,17 or 18. My arms and forarms have never been so pumped. Had to push this workout. Gym closes at 10 and didn’t get out of class until 9:10-ish. Didn’t do as much as I wanted and honestly didn’t have much of a plan. Going out of town from next Thurs ‘til the following Tuesday so probably just gonna do some bw stuff every morning ‘til I get back. It’s funny how when you’r hitting a groove and getting stronger you’re bummed to go on vacation. Might max on Monday just to see where I be. Gonna do some cleans or sprints tomorrow, then high rep squats or trapbar deads as the ol’ sup move. we’ll be figurin’ that as it goes. Also, did 1 set of 50 knuckle push-ups and 20 chin-ups last night, but not sure if that counts as anything…

4

I’m on board big dawg! How was your trip to CO?

5

[quote]tmoney1 wrote:
I’m on board big dawg! How was your trip to CO?[/quote]

T bird, what’s good? We’re actually going this Thursday man. My girl’s been checking the weather report and said the high on thurs is in the 40’s I believe and the low is like 19, which sounds fucking terrible to a Texan. Honestly though man I’m pretty excited. You still out there?

6

[quote]WhiteFlash wrote:
tmoney1 wrote:
I’m on board big dawg! How was your trip to CO?

T bird, what’s good? We’re actually going this Thursday man. My girl’s been checking the weather report and said the high on thurs is in the 40’s I believe and the low is like 19, which sounds fucking terrible to a Texan. Honestly though man I’m pretty excited. You still out there?[/quote]

It’s all good man, how you livin big smooth? Awesome man, have a safe trip! Hope you like it out there. Yeah I’m still out here, plan on being here for three years until I finish school. Yeah dude it snowed today, but it melted away pretty fast. Today has been the coldest day by far since I’ve been here (which has only been like 2 months haha). It doesn’t sound good to an Okie either. Actually I had a conversation today with a girl after class:

Her: it’s snowing!!! Isn’t that cool?
Me: UMMMMMMM, no
Her: Why not? The snow is awesome, I love it!!
Me: UMMMMMMM, no

You’re flying, right? PLEASE tell me you’re flying. The drive from OK City out here was 11 hours, and from H-Town it’s gotta be another 7 hours on top of that.

7

[quote]WhiteFlash wrote:

Just switched gyms from 24 to a place called Houstons. [/quote]

A gym in Houston called Houston’s? Wow, how original LOL.

Sounds like an awesome place. The clanking of the plates is hardcorezzzzzzzzzzzz.

Some other stuff, I’ll just put it in this response:

  1. Nice job on the dunk
  2. Nice job on the 425 lb TrapBar DL. TrapBar should be mandatory in every gym. More natural movement.
  3. Your dogs look like no one should mess with them. I don’t like dogs anyways (cultural thing haha, plus I got bit in the leg by a pitbull when I was 7 and it ripped a chunk of my skin off, so I’m not really down with any mutts. Sorry).
  4. I may have asked you this before, but in the NBA playoff thread, you talked about places in Houston where there is good run for bball. I remember a place that was a hotspot back in the day, Westside Tennis Club. Apparently, when Olajuwon/Horry/Elie were there, they would run games in the summer. Is this place still a good place for some serious run and 54 inch verticals?
8

[quote]tmoney1 wrote:
WhiteFlash wrote:

Just switched gyms from 24 to a place called Houstons.

A gym in Houston called Houston’s? Wow, how original LOL.

Sounds like an awesome place. The clanking of the plates is hardcorezzzzzzzzzzzz.

Some other stuff, I’ll just put it in this response:

  1. Nice job on the dunk
  2. Nice job on the 425 lb TrapBar DL. TrapBar should be mandatory in every gym. More natural movement.
  3. Your dogs look like no one should mess with them. I don’t like dogs anyways (cultural thing haha, plus I got bit in the leg by a pitbull when I was 7 and it ripped a chunk of my skin off, so I’m not really down with any mutts. Sorry).
  4. I may have asked you this before, but in the NBA playoff thread, you talked about places in Houston where there is good run for bball. I remember a place that was a hotspot back in the day, Westside Tennis Club. Apparently, when Olajuwon/Horry/Elie were there, they would run games in the summer. Is this place still a good place for some serious run and 54 inch verticals?[/quote]

Thanks man. Sorry about the dog bite. I got bit by a pit probably 8 years ago or so and still have scars on my thumb. My dogs are the coolest dogs in the world, and I say that with no bias at all. Man, I’ve never been to WTC. It’s a country club so obviously not open to the public, but word is that’s where a lot of pros and ex pros play. For common folk there’s Fonde, which has probably the best run in the city, including WTC. There’s some serious ball players that come through there, the downside is if you don’t come with your 5 or know anyone you won’t get picked up and if you lose you might as well go home 'cause the wait is hours. They have leagues in the off season that are full of pros, ex-pros, overseas, college players and local legends. That’s where Olajuwon played as a youngster against Moses Malone while at UofH. You walk through the doors and feel the history. Have heard it called “Rucker South”. Never been to Rucker but as far as I’m concerned they should call it “Fonde North”. It’s that serious.

9

Wow that sounds pretty legit. I’ve been to Rucker, and I had goosebumps when I was there, because of the history and the legends that have come through there. The thing is that it looks just like the next basketball court, but everyone knows what happens on that court is legendary. Been to West 4th also, but no run was going on.

Have fun up in the mountains.

10

[quote]tmoney1 wrote:
Wow that sounds pretty legit. I’ve been to Rucker, and I had goosebumps when I was there, because of the history and the legends that have come through there. The thing is that it looks just like the next basketball court, but everyone knows what happens on that court is legendary. Been to West 4th also, but no run was going on.

Have fun up in the mountains.[/quote]

That’s cool man. I’d love to go just put some shots up, maybe catch a dunk or two to say I dunked at Rucker, haha. Thanks bro, you too.

11

I’ve been thinking and it dawned on me that due to illness and injury I’ve lost basically this whole year. Had the knee surgery in Feb and the day I was supposed to do the testing for Cresseys MS I was hospitalized with a virus and lost 8lbs and about 2 years worth of strength [no shit].

My immediate goals are a 285lbs bench, 365lbs squat, a 40" vert and a 255lb clean. As soon as my strength returns to where it was when I started Cresseys program I’m going back to it, but for now it’s ws4sb madness. I’m going out of town on Thursday, so I’m gonna try and cram at least 3 days in starting with ME upper manana. I’ll holler.

12

Alright, I read Jason Ferrugias article from '06 and was looking over Cresseys max strength again and decided that I’ve made my best gains with more volume and built in volume manipulation, so I’m switching my program. Gonna be my own thing but I’m stealing Cresseys high/med/very high/low weekly set up. I;m going out of town Thursday to Tuesday and doubt there’s gonna be a gym where I’ll be, so tonight and tomorrow will be repeated next week. Gonna set everything up into monthly blocks, just not sure how or what I’m gonna do yet other than the first month, which will focus on multiple singles [7,5,9,3] on the bench and low box squat for the two heavy days and assistance stuff to compliment that on the others. Will start each lower day with either cleans,snatches or jumps.

Bench-95x10,135x8,185x6,225x5,255x7x1

B1]D-handle cable rows-100x10,190x4x10

B2]Semi nuetral db inc-90’sx4x6

C1]Scap wall slides-3x12

C2]Db hammer curls-35’sx2x12

Band laterals 2x20

Good workout. The first few sets at 255 flew up, and I had at least 3 or 4 on the first one. I don’t know if the singles primed my sytem or what but the 90’s felt pretty easy all the way through, even with focusing on keeping my elbows in. Was a really good workout, and outside of 3 weeks on MS I’ve never done multiple singles. Got class from 8-10, a cpr class from 1:30-5:30 and class again from 7:30-9:30 so gonna have to squeeze tomorrow in somewhere. Ya’ll be good.

13

Good workout man. Yeah I know from reading your log that EC’s program did good for you, as did WS4SB. I looked at your program first, and when I saw C1 (scap wall slides) I immediately thought EC, and sho nuff, EC FTW. Those are very beneficial though.

Have fun in the mountains. Enjoy the crisp clean air and whatever else you’re gonna do.

Weather forecast for the week:

http://forecast.weather.gov/MapClick.php?CityName=Estes+Park&state=CO&site=BOU&textField1=40.3721&textField2=-105.521&e=0

14

[quote]tmoney1 wrote:
Good workout man. Yeah I know from reading your log that EC’s program did good for you, as did WS4SB. I looked at your program first, and when I saw C1 (scap wall slides) I immediately thought EC, and sho nuff, EC FTW. Those are very beneficial though.

Have fun in the mountains. Enjoy the crisp clean air and whatever else you’re gonna do.

Weather forecast for the week:

http://forecast.weather.gov/MapClick.php?CityName=Estes+Park&state=CO&site=BOU&textField1=40.3721&textField2=-105.521&e=0
[/quote]

Damn man, thank you. My girl’s been keeping us updated and got all butt hurt 'cause last week the low was in the teens and this week it’s in the 30’s. I’m good with the 30’s, haha. I enjoy the ws4sb set up but feel like I hit some good quick strength gains and then stall pretty quickly. I’m definitely biting off of Cresseys [and Flow from this site] set-up, volume manipulation, etc… Seemed to make some killer, consistent gains like that. Be easy homey and thanks again for the weather report.

15

Hang cleans-135x5, 185x5x2

15" box squats-135x10,225x8,275x5,315x1,335x1,355x1,365x4x1

C1]Natty ghr’s-3x8

C2]Seated calves-3x8

C3]pallofs-3x10

Cleans were for speed and were super easy. Was gonna go a bit heavier but my right wrist was bitching at me, so decided better. Box squats are awesome. The top of the box was a spongey material that sunk a bit when I hit it. Not sure if that’s by design or if it’s an old shitty box, but it worked! This is a vid of one of the 365 singles. Not sure if I did these right, so anyone who knows what they’re doing feel free to offer criticism/advice.

Leaving early tomorrow morning and probably won’t have a gym until I get back tuesday, so ya’ll be good and I’ll holler.

16

Got back from Colorado this afternoon. Estes park is gorgeous. We stayed at Glacier Lodge, which my girl and her fam have been going to sice she was 6 [she’s 24]. Not sure if it was all of the hiking or not eating as well or what, but my right knee [the surgiclly repaired one] got funny on me at the airport today. Can’t really explain it, but if I flex it it feels “loose” and wobbly, and when I walk I feel like it might give on me. Hopefully it’s just a fluke and it’ll figure itself out. Anyway…

Bench-95x10,135x8,185x6,225x5,255x7x1 [90%]

B1]D-handle cable rows-100x10,200x4x8

B2]Db inc-90’sx3x8,8,7

Hammer curl, scap wall slide, band laterals-2x10’s

Good workout. Did the singles a little more under control, and waited between 2 1/2 and 3 minutes between each set. Taking tomorrow off and if the knee permits doing lower on Thursday. Ya’ll be good.

17

Power cleans from the floor-135x5,185x2,205x5x2

B1]GHR’s-4x6

B2]Db lunges-70’sx3x6

C1]Pistols to 15" box-3x10

C2]Seared calves-3x10

Good workout. Haven’t cleaned from the floor [or any where really] in a long time. The 205 was pretty heavy but smooth. Gonna do these for the next month and reevalute what I need. The db lunges could’ve been heavier, but my grip was giving in before the legs. The pistols were to the same box in the box squat vid. Gonna hel my buddy drywall his new house manana, then upper after. Ya’ll be good.

18

How fast were you when you had a 40+ vj?

40 yard dash/100m times?

19

[quote]OooahhhCANTONA wrote:
How fast were you when you had a 40+ vj?

40 yard dash/100m times?[/quote]

You know man, I hadn’t had my 40 actually tested in awhile and I don’t know if I’ve ever sprinted more than 50 yards, let alone 100m. When I was at my most athletic I had Kenny Smiths ex-trainer tell me he thought I was in the 4.4 range, but that was just from him seeing me sprint on a basketball court. Even if/when I get my athletic ability back I’m not sure I’m wired for anything past 40yds or so. It might just be an endurance problem, but I seem to do better with short bursts. Even now as I’m getting back, I can blow most peoples doors off for the first 20 yards but start slowing down considerably at about the 22yd mark, haha. Honestly if I had to guess where I am now I’d say in the high 4’s, like a 4.8 or so. I actually plan on making Saturday’s sprint days for awhile to work on these things and I’ll try and get someone to stopwatch it in a month or two. If you have any pointers and/or drills you think would help lemme know. Thanks.

20

Explosive push-ups-10x3 at 45 sec rest

B1]Weighted chins-bwx5,+45x5,+70x4,+60x3x5

B2]Cg pin press with pause-135x8,185x5,205x3x5,225x4

C1]Head supported db rows-70’sx3x10

C2]Db skull crushers-35’sx3x10

Good workout. The chins were awesome. Think I’m gonna switch to floor press next week/the rest of this phase, and maybe add a back off set or two, a la Cressey. Not really sure what’s going on, but in the past week I’ve got some new veins popping out of my arms, and my girl commented on them getting bigger. Whatever works I guess.