Today I did a sprint workout similar to the linear speed focus in Defrancos ws4sb 2. Did it with my best friend who’s on the cusp of becoming a pro mountain biker. Warm up consisted of bw squats, lunges, build up sprints from 20-40yds, hurdle hops and jumping jacks. On the hurdle hops we did 6 hops, 3 over, turn around and 3 back. We did 6 20yd sprints alternating with rest being as soon as the first guy got back, go. Then we did 4 20’s with 30 sec, 3 30’s with a min and 1 40 with… Pulled a hamstring. Think I wrote on my right knee being kinda rickety after Colorado, and sure enough pulled my right hammie today. It’s pretty stiff and tender right now but I’ll survivr. Stretched the shit out of it, and gonna do more manana. War Shogun.
Man, my hamstring fucking hurts! Chances are not gonna be able to do legs tomorrow so probably just gonna stretch and chill tonight. If anyone reading has some good tips to speed up the recovery process outside of the standards I’d love to hear 'em.
Well, not only is my hamstring still tender I started feeling like shit last night and my girl checked my temp at 102. This morning it was down to 100, but I still feel like shit. Gonna push tonights workout to Thursday and omit that workout, and if the ham feels good run sprints on Sat. No matter what I’m getting in there and doing my upper work manana. Gonna stretch here in a second and pass out. Ya’ll be good.
I’ll be following your log for sure. Can’t wait to see some sick dunks.
[quote]Lift or die wrote:
I’ll be following your log for sure. Can’t wait to see some sick dunks.[/quote]
Thanks man. I’ll post 'em as soon as I can do 'em, haha.
I’ll def be keeping track bro. Can’t wait till im able to to move and get my weights set back up, our numbers are about the same. Lift heavy, and fly high.
P.S. I’m jealous of your 5’9 whiteness dunking, always been a goal of mine.
Flash how was your trip to CO? Hope you enjoyed. Sorry to hear about the hamstring, hope it gets better soon. Sorry, don’t have any advice other than stretching. Maybe hit up EC for some recos? NBA season started, it’s on! Look forward to a great season.
[quote]jdarkraget wrote:
I’ll def be keeping track bro. Can’t wait till im able to to move and get my weights set back up, our numbers are about the same. Lift heavy, and fly high.
P.S. I’m jealous of your 5’9 whiteness dunking, always been a goal of mine.[/quote]
J, what’s up man? I was just thinking I hadn’t seen your log in awhile. I’m trying to blast the #'s up man. Gonna max friday after next and am shooting for 285. I’ll try and get a vid up. Hope all is well man and if you have any comments/questions or just wanna bullshit hit me up. How close are you to dunking now? I’d bet dollars to donuts with training you could get it.
[quote]tmoney1 wrote:
Flash how was your trip to CO? Hope you enjoyed. Sorry to hear about the hamstring, hope it gets better soon. Sorry, don’t have any advice other than stretching. Maybe hit up EC for some recos? NBA season started, it’s on! Look forward to a great season.[/quote]
T, Estes Park is beautiful. Think I told you my girl and her fam have been going for 15+ years, but they’ve only been during summer or winter. They were blown away by fall. The Elk are out in full force, literally walking through downtown with no regard for human convenience. It was awesome. Yeah man, just gonna stretch and foam roll. It’s already feeling better so just gonna ease into things. NBA tv’s on in the background man, you know I’m pumped for the season!
Tue-
bench-95x10,135x8,185x6,225x5,255x5x1
B1]D-handle cable rows-100x10,200x4x8
B2]Db inc-90’s3x8
C1]Scap wall slides-2x10
C2]Db hammers-35’sx2x10
The bar I was using on the bench during warm-ups felt weird, like it was thinner than normal so after the set at 225 I switched to a bar that felt thicker than normal. Did my first two singles and remarked that the bar felt thick to the guy spotting me and he said “'Cause it’s a fat bar”. How cool is that? He said they’re 10lbs heavier so what I thought was 255 was actually 265, so that was cool. It also seamt much wider so I did my sets with the outside of my index fingers at the spot where the knurling meets the smooth, so it looked like a close grip only it was about my normal shoulder width.
Tonight-box squats-135x10,225x8,275x6,315x1,335x1,365x4x1
Did one rep of lunges and my hamstring pulled so called it. Was watching a box squat tutorial on youtube and feel like I’m not sitting back as much as I should when the weight gets heavy. Gonna do light box squats for form work on my other lower day to hammer the technique. Not sure how these didn’t bother the hammie but the lunges did? Either way I’ll take it. Ya’ll be easy.
Exlosive pushups-10x3
B1]Weighted chins-bwx5,+45x5,+65x3x5,5,4
C1]CG pin press-135x10,185x5,205x5,225x2x5,205x6
C1]Head supported db rows-70’sx2x10
C2]Db skull crushers-35’sx2x10
Good workout. Wanted to do floor presses but can’t really pull 'em off in my new gym. Felt much stronger on pin presses this week, and my weighted chin went up. Was going for 7 at that last rep of 205 but woulda had to lift my ass 6in off the bench, so no dice. Really want my hamstring to hurry up and heal ‘cause I’m itchin’ to run and jump!
Dude, did you see Shawn Marion tonight v LAL? He looks a lot thicker than in previous years. Don’t know if he hit the weight room hard this offseason or what, but Trix looks like he’s added some noticeable size to his frame.
[quote]tmoney1 wrote:
Dude, did you see Shawn Marion tonight v LAL? He looks a lot thicker than in previous years. Don’t know if he hit the weight room hard this offseason or what, but Trix looks like he’s added some noticeable size to his frame.[/quote]
Didn’t get a chance to watch the game, but saw the highlights. Marion’s always been one of my favorite players 'cause he just does so much. A 6’7" hybrid forward who dunks, hits [ugly] 3’s, get’s blocks and steals and averages over 10 boards a game. I also used to like Kirelenko for the same reasons, but he fell off. You see Smith’s the youngest to reach 900 blocks? That kid is an animal.
[quote]WhiteFlash wrote:
tmoney1 wrote:
Dude, did you see Shawn Marion tonight v LAL? He looks a lot thicker than in previous years. Don’t know if he hit the weight room hard this offseason or what, but Trix looks like he’s added some noticeable size to his frame.
Didn’t get a chance to watch the game, but saw the highlights. Marion’s always been one of my favorite players 'cause he just does so much. A 6’7" hybrid forward who dunks, hits [ugly] 3’s, get’s blocks and steals and averages over 10 boards a game. I also used to like Kirelenko for the same reasons, but he fell off. You see Smith’s the youngest to reach 900 blocks? That kid is an animal.[/quote]
I saw the game, I was never a fan of marrion just because of how disgusting his shot is, man can ball dont get me wrong tho. Who really impressed me was jj barrea(think that’s how u spell it) Young guy can distribute the ball and has a WET jumper.
Oh yeah and Smith is a monster, one of the most explosive players in the league, not super tall(for nba) but that can be deceptive since his vert is great.
[quote]WhiteFlash wrote:
jdarkraget wrote:
I’ll def be keeping track bro. Can’t wait till im able to to move and get my weights set back up, our numbers are about the same. Lift heavy, and fly high.
P.S. I’m jealous of your 5’9 whiteness dunking, always been a goal of mine.
J, what’s up man? I was just thinking I hadn’t seen your log in awhile. I’m trying to blast the #'s up man. Gonna max friday after next and am shooting for 285. I’ll try and get a vid up. Hope all is well man and if you have any comments/questions or just wanna bullshit hit me up. How close are you to dunking now? I’d bet dollars to donuts with training you could get it.[/quote]
Well since I moved, i’ve had to put my weights in storage and put my training on hold. Haven’t got to ball either the last few months which is killing me.
When i hit my “peak” a few months ago I was 5’9 195 and could grab the rim from a run rather easily, I woulda needed like 4" more to dunk since my small ass hands cant palm the ball. Since i havent been lifting and diet has been rather shitty I doubt i could grab rim anymore.
I am DYING to hit the weights and the court again. Once I move im gona start another log up and hopefully I wont “fall off the wagon” and will be able to reach my goals of 500 deadlift 400 squat 300 bench and to dunk…which I almost had all of accomplished before the weights went to storage.
[quote]WhiteFlash wrote:
tmoney1 wrote:
Dude, did you see Shawn Marion tonight v LAL? He looks a lot thicker than in previous years. Don’t know if he hit the weight room hard this offseason or what, but Trix looks like he’s added some noticeable size to his frame.
Didn’t get a chance to watch the game, but saw the highlights. Marion’s always been one of my favorite players 'cause he just does so much. A 6’7" hybrid forward who dunks, hits [ugly] 3’s, get’s blocks and steals and averages over 10 boards a game. I also used to like Kirilenko for the same reasons, but he fell off. You see Smith’s the youngest to reach 900 blocks? That kid is an animal.[/quote]
Yeah, Smith is a beast. Been tearing it up since he got to the L. I’m glad he’s staying with the Hawks and building their young nucleus. Fun player to watch.
Trix’s J is beyond hideous. I’ve always wondered about that though: was he so talented growing up just playing ball that no one cared to work with him to correct his J, but a coach didn’t want to be “the guy who messed up his form and broke his career.” I’ve always wondered. Definitely the worst looking J in the L, but his other skills really shine and make him a great player. I would definitely rather have him than not. I think this is similar to Vince Young. His throwing delivery is horrible, but he is so talented, coaches (including Mack Brown) pretty much let him do whatever he wanted on the field, because he could play and win, and didn’t want to be the coach to change his mechanics.
I know it’s still early, but Melo’s making an early push for MVP. We’ll see if he can keep it up. Thunder 2-0, much better than last year. We didn’t get our second win til after Thanksgiving last year. Rockets nice win v POR tonight. Seems like your boys are better off without Yao and T-Mac (addition by subtraction).
[quote]jdarkraget wrote:
WhiteFlash wrote:
jdarkraget wrote:
I’ll def be keeping track bro. Can’t wait till im able to to move and get my weights set back up, our numbers are about the same. Lift heavy, and fly high.
P.S. I’m jealous of your 5’9 whiteness dunking, always been a goal of mine.
J, what’s up man? I was just thinking I hadn’t seen your log in awhile. I’m trying to blast the #'s up man. Gonna max friday after next and am shooting for 285. I’ll try and get a vid up. Hope all is well man and if you have any comments/questions or just wanna bullshit hit me up. How close are you to dunking now? I’d bet dollars to donuts with training you could get it.
Well since I moved, i’ve had to put my weights in storage and put my training on hold. Haven’t got to ball either the last few months which is killing me.
When i hit my “peak” a few months ago I was 5’9 195 and could grab the rim from a run rather easily, I woulda needed like 4" more to dunk since my small ass hands cant palm the ball. Since i havent been lifting and diet has been rather shitty I doubt i could grab rim anymore.
I am DYING to hit the weights and the court again. Once I move im gona start another log up and hopefully I wont “fall off the wagon” and will be able to reach my goals of 500 deadlift 400 squat 300 bench and to dunk…which I almost had all of accomplished before the weights went to storage.
[/quote]
You’re right, where you were and where I am are close. You’ll get it all back quickly bro. How long 'til you’re back on the wagon?
[quote]tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Dude, did you see Shawn Marion tonight v LAL? He looks a lot thicker than in previous years. Don’t know if he hit the weight room hard this offseason or what, but Trix looks like he’s added some noticeable size to his frame.
Didn’t get a chance to watch the game, but saw the highlights. Marion’s always been one of my favorite players 'cause he just does so much. A 6’7" hybrid forward who dunks, hits [ugly] 3’s, get’s blocks and steals and averages over 10 boards a game. I also used to like Kirilenko for the same reasons, but he fell off. You see Smith’s the youngest to reach 900 blocks? That kid is an animal.
Yeah, Smith is a beast. Been tearing it up since he got to the L. I’m glad he’s staying with the Hawks and building their young nucleus. Fun player to watch.
Trix’s J is beyond hideous. I’ve always wondered about that though: was he so talented growing up just playing ball that no one cared to work with him to correct his J, but a coach didn’t want to be “the guy who messed up his form and broke his career.” I’ve always wondered. Definitely the worst looking J in the L, but his other skills really shine and make him a great player. I would definitely rather have him than not. I think this is similar to Vince Young. His throwing delivery is horrible, but he is so talented, coaches (including Mack Brown) pretty much let him do whatever he wanted on the field, because he could play and win, and didn’t want to be the coach to change his mechanics.
I know it’s still early, but Melo’s making an early push for MVP. We’ll see if he can keep it up. Thunder 2-0, much better than last year. We didn’t get our second win til after Thanksgiving last year. Rockets nice win v POR tonight. Seems like your boys are better off without Yao and T-Mac (addition by subtraction).[/quote]
I don’t know man, Tayshaun Prince’s shot is pretty ugly. But, someone alot wiser than myself once said you shouldn’t fix what isn’t broke. Melo reminds me so much of Glenn Robinson, like he is what the Big Dog shoulda been. I’d like the Rockets to ship McGrady man. Play him for a couple of weeks, get his value back up and ship his ass. You see my boy Jennings? I know it’s early but that kid’s the truth. I told you in the last thread that I thought when it’s all said and done he’ll be the best player from this draft. I know that might sound insane but I’m sticking by it.
Hang snatches-barx10,95x3,115x6x2
Box squats-135x10,225x8,275x6,315x1,335x1,355x1,365x4x1
Walking db lunges-50’sx4x8
Calves+abs
Hang snatches are awesome. Probably coulda gone to 135 but they woulda been ugly. Was supposed to do 9 sets of box squats but I was burnt out at 7. The walking db lunges coulda been heavier but wanted to be careful with the hammie. Upper manana!
[quote]WhiteFlash wrote:
You’re right, where you were and where I am are close. You’ll get it all back quickly bro. How long 'til you’re back on the wagon?[/quote]
hopefully within a month, if it looks like its going to be any longer I think i will shell out some change to join a gym…too bad the ones close to my house are horrible to say the least. The one I used to goto(closest to house) before setting up home gym had rules like " no body builders" and “no grunting” and their space dedicated to cardio equipment was greater than the weights. How are them dunks coming along? you measure your vert recently?