Get Strong & Do Crazy Dunks Log

Training Training Logs
121

Jumps- set a 24" a 30" and a 36" box about 4’ apart and jumped over the first two and on the 36" for 5 or 6 sets as a warm-up. Real easy jumping just to get my knees loose/ready for what’s to come. Haven’t done any jumping and have been real sporadic with the leg training, but the knees are feeling better so about to turn it up.

Next week I’m gonna add a box and jump over all of them or do some vert jumps. There’s a vertec at the gym and my goal is a 40" off the run by the end of Feb.

Squats-95x5,135x5,185x5,225x5,255x5,275x5

prowler sprints- 3 plates per prong [6 plates total] for 4 20 yard sprints holding the low handles. Wanted to do more but the gym was closing so had to economize. My work schedule is shifting on Monday so I’ll be in the gym in the afternoons, around 2-4pm. That’ll make it easier to get in everything without having to worry about the gym closing.

122

[quote]WhiteFlash wrote:
Jumps- set a 24" a 30" and a 36" box about 4’ apart and jumped over the first two and on the 36" for 5 or 6 sets as a warm-up. Real easy jumping just to get my knees loose/ready for what’s to come. Haven’t done any jumping and have been real sporadic with the leg training, but the knees are feeling better so about to turn it up.

Next week I’m gonna add a box and jump over all of them or do some vert jumps. There’s a vertec at the gym and my goal is a 40" off the run by the end of Feb.

Squats-95x5,135x5,185x5,225x5,255x5,275x5

prowler sprints- 3 plates per prong [6 plates total] for 4 20 yard sprints holding the low handles. Wanted to do more but the gym was closing so had to economize. My work schedule is shifting on Monday so I’ll be in the gym in the afternoons, around 2-4pm. That’ll make it easier to get in everything without having to worry about the gym closing.[/quote]

PSSHH weak.

Just kiddin man, nice work! Watched the video on the gym, looks sick! Battling ropes: win. Looks like 2010 is off to a great start, keep after it man.

Remember we were talking about Pendergrass, you know he passed away earlier this week? I think he had colon cancer. RIP. Great voice.

123

[quote]tmoney1 wrote:

[quote]WhiteFlash wrote:
Jumps- set a 24" a 30" and a 36" box about 4’ apart and jumped over the first two and on the 36" for 5 or 6 sets as a warm-up. Real easy jumping just to get my knees loose/ready for what’s to come. Haven’t done any jumping and have been real sporadic with the leg training, but the knees are feeling better so about to turn it up.

Next week I’m gonna add a box and jump over all of them or do some vert jumps. There’s a vertec at the gym and my goal is a 40" off the run by the end of Feb.

Squats-95x5,135x5,185x5,225x5,255x5,275x5

prowler sprints- 3 plates per prong [6 plates total] for 4 20 yard sprints holding the low handles. Wanted to do more but the gym was closing so had to economize. My work schedule is shifting on Monday so I’ll be in the gym in the afternoons, around 2-4pm. That’ll make it easier to get in everything without having to worry about the gym closing.[/quote]

PSSHH weak.

Just kiddin man, nice work! Watched the video on the gym, looks sick! Battling ropes: win. Looks like 2010 is off to a great start, keep after it man.

Remember we were talking about Pendergrass, you know he passed away earlier this week? I think he had colon cancer. RIP. Great voice.[/quote]

Ha, thanks bro. If the weather permits gonna put some shots up tomorrow and try and catch a dunk or two. Vids if it happens. Hadn’t heard about Pendergrass until this morning. Was on the phone with my girls mom and she told me. Obviously I feel for his family and friends, but this is a sad time for music as a whole. There’s only a few talented singers out there now. With pro tools and auto tune they can take any clown, give him/her an image and crank out hits. Pendergrass - and those of his ilk - belong to a dying breed, and we will notice when they’re gone. RIP indeed.

124

Fat gripz bench-95x10,135x8,185x5,205x3,225x3,235x3, add red bands [skinny] 235x3,255x3,275x2

Inc db-80’sx9,9,8

Db rows-90’sx3x10

YTWL’s [5 each way] 5lbs+ fat gripz hammer curls-30’sx10,9,7

Great workout. Got the 235 on my own. Guess that’s a PR of sorts 'cause it was with the fat gripz. Never done reverse band bench. Had to ask the owner how to do it, haha and he said It’d be best to use the skinny red bands. 255 flew off my chest and 275 went up pretty smooth. gonna get another set of 3 at 240 or 245 next week and another rep at 275 with the bands. Dropped a set on assistance work but added a rep to 2 sets. Asked if we can set up the vertec tomorrow and he said he’s down. I’m hoping to get at least a 37" off the run, and my goal is at least a 40" by the end of Feb. If I get a 37"+ there’ll be a vid. Guess we’ll see. Wanted to play some ball tonight but don’t have a membership to a gym with a court and it’s already dark outside. If not tomorrow then Wednesday fa sho. Ya’ll be good.

125

Standing reach- combine style 7’4 1/2" , legit- 7’7"

Running vert- touched 10’6", 10’7 1/2" & 10’8"

Didn’t warm-up enough. Have at least 10’9" in me right now, but my left knee started freaking out so called it after the third jump. Even so, got a 37". The owner asked to film it and I said sure. After asked to see the vid and he told me it was pictures, action shot style. He’s gonna put him on his site so when it happens I’ll post 'em here.

10yd sprintsx6, 20yd sprintsx3 wanted to do more but the owner had some of his athletes come in and do speed drills, and I felt that since my knee was buggin’ it was smart to call it.

Powercleans from floor- 185x3,195x2,205x1,195x3,205x2,215x0

Was spent at this point. Did some tke’s I read about on elite and stretched. The tke’s are to help get rid of knee pain. My girls mom is setting an appt for me to get an MRI [she works with doctors], but I’m really hoping with concentrated work I won’t have to go under the knife. I’ve been saying that since before my last surgery, but I’m still optimistic. Either way, I feel like I’ll get my 40" by the end of Feb.

126

2048×1536 696 KB

Here it is. This me 37" off the ground. The more I think about it the more irritated I get 'cause if my knee felt even 80% I’m good for at least a 39".

127

Football bar floor press-barx10,135x10,185x5,205x6,215x5,185x10, super close grip-135x15

Rope pull-ups-3x10

C1]Suspended rows-3x10

C2]shoulder press-2x10

D1]Fat gripz skull crushers-3x10

D2]Fat gripz reverse curls-3x10

Awesome workout. Improved on everything again, be it more weight, more reps or shorter rest. Don’t know what the shoulder press is called, but one end of the bar is fixed in a “holder” and the other end had a plate and a 10 and I gripped at the end of the bar and slightly rotated my torso as I pressed. Pretty smoked right now. Gonna grab some grab and a beer with a buddy I haven’t seen in awhile, then rest up for work and squats manana. Ya’ll be good.

128

Hang cleans [start with high pull from floor]-135x5,185x3x3

Jumps- jumped onto a 36" box, stepped off and jumped as high as I could upon landing-4 or 5x2

ATG squats-barx5,135x5,185x5,225x5,255x5,275x5

Reverse hypers-3x10

One legged calf raises holding 25lb db-3x10

20yd prowler sprints- 6 total platesx4

Killer workout. My knee actually felt pretty damn good today. My jump upon landing is nowhere near my standard vert. Not really sure what that means but I’d be surprised if I was much over 2 feet. Was pretty spent after the jumps, but the squats went well I thought. I’d really like to get back up to 3 plates for 5 within the next couple of months. Gotta start pushin’. If I can move my legs I’m gonna put some shots up manana. Ya’ll be good.

129

[quote]WhiteFlash wrote:
Here it is. This me 37" off the ground. The more I think about it the more irritated I get 'cause if my knee felt even 80% I’m good for at least a 39".[/quote]

Go white boy go white boy go!!!

Doin work son, I like that!! How is the new gym treatin ya?

130

[quote]WhiteFlash wrote:
Football bar floor press-barx10,135x10,185x5,205x6,215x5,185x10, super close grip-135x15

[/quote]

Football bar? Is that similar to a fatbar or Texas bar, something along those lines?

Hope everything is going well.

131

[quote]tmoney1 wrote:

[quote]WhiteFlash wrote:
Football bar floor press-barx10,135x10,185x5,205x6,215x5,185x10, super close grip-135x15

[/quote]

Football bar? Is that similar to a fatbar or Texas bar, something along those lines?

Hope everything is going well.[/quote]

T, what’s up man? Sorry it took so long to get back to this. Been hitting it hard, just have decided to post every now and again when I set pr’s or something noteworthy [for me]. I think what I’ve been calling a football bar is actually a swiss bar.

It’s a bar that has multiple vertical grips, so instead of the traditional staright bar you can grip it so the palms of your hands are facing eachother. My knee’s been feeling great until this Tuesday. I played ball for a bit but had to stop due to it swelling and a firey pain running from mid knee cap down the patella.

Have an MRI scheduled for the first week of March. It’s a little better today, but still swollen and can’t straighten all the way without some pain. Gonna try to do legs tomorrow.

I’m up to 245 for 3 on fat grip bench, floor pressing 225 for sets of 5 on the swiss bar, can do sets of 8 on rope chins with a 40lb vest. This past Monday is the first workout since I’ve joined that I haven’t added at least 5lbs to the fat gripz bench. Switched too much on Thursday, so going back to what works today. Played ball instead of sprinting this tuesday, but gonna run some tomorrow before or after squats. Gonna do saftey bar squats and want to stick with it until I’m doing 275 [or whatever 2 plates and a quarter are] for 5. Have no idea where I am now, but can’t be more than 2 plates for 3 give or take. Hopefully my knee feels better before the MRI. If it does gonna test the vert again. Gonna be checking back and trying to post here once a week or so with #'s updates. Be easy homey, and drop a line whenever you feel like it.

132

[quote]WhiteFlash wrote:

T, what’s up man? Sorry it took so long to get back to this. Been hitting it hard, just have decided to post every now and again when I set pr’s or something noteworthy [for me]. I think what I’ve been calling a football bar is actually a swiss bar.

It’s a bar that has multiple vertical grips, so instead of the traditional straight bar you can grip it so the palms of your hands are facing each other. My knee’s been feeling great until this Tuesday. I played ball for a bit but had to stop due to it swelling and a firey pain running from mid knee cap down the patella.

Have an MRI scheduled for the first week of March. It’s a little better today, but still swollen and can’t straighten all the way without some pain. Gonna try to do legs tomorrow.

I’m up to 245 for 3 on fat grip bench, floor pressing 225 for sets of 5 on the swiss bar, can do sets of 8 on rope chins with a 40lb vest. This past Monday is the first workout since I’ve joined that I haven’t added at least 5lbs to the fat gripz bench. Switched too much on Thursday, so going back to what works today. Played ball instead of sprinting this tuesday, but gonna run some tomorrow before or after squats. Gonna do safety bar squats and want to stick with it until I’m doing 275 [or whatever 2 plates and a quarter are] for 5. Have no idea where I am now, but can’t be more than 2 plates for 3 give or take. Hopefully my knee feels better before the MRI. If it does gonna test the vert again. Gonna be checking back and trying to post here once a week or so with #'s updates. Be easy homey, and drop a line whenever you feel like it.[/quote]

Flash, what’s good homie? No worries, was just hoping everything was ok with you. Didn’t see you posting for a while. Praying for you everyday with the knee, hope it gets better soon. I’ve noticed some slight pain in my left (non-surgically repaired) knee. Probably just normal wear and tear, nothing I can’t do.

Preciate the clarification on the football bar. So it’s kinda similar to a deadlift trap bar, with the vertical handles and palms facing each other? I like that, more of a natural lift. Nice work on the rope chins and squats. How is the new gym working out?

Everything is good here. School is going good, trying to stay on top of it. Don’t know if I told you, I’m teaching two weightlifting classes for the undergrad students this semester. It’s going good. Got guys putting 20 pounds on their bench and got girls front and back squatting with good form for 100s.

Listening to Bill Withers. Enough said.

Speaking of Bill, did you see that Super Bowl commercial for the video game Dante’s Inferno with ‘Ain’t No Sunshine’ in the back? Classic. Conversation with friend:

Friend: what was your favorite Super Bowl commercial?
Me: the commercial for the game Dante’s Inferno
Friend: do you play video games?
Me: nah, it had Bill Withers playing in the background, automatically making it my favorite commercial. Bill Withers is the man!
Friend: word

Be easy man.

133

T, what’s good man? Glad to hear about the undergrad teaching. Maybe those kid’s will start training on the right track. Here’s a vid of the swiss bar man. Think you can get a pretty good idea of what it’s about-

The Dantes commercial had me sold, but read some reviews that said it sucked so decided to pass. Good luck with your knee homey, be good.

134

[quote]WhiteFlash wrote:
T, what’s good man? Glad to hear about the undergrad teaching. Maybe those kid’s will start training on the right track. Here’s a vid of the swiss bar man. Think you can get a pretty good idea of what it’s about-

The Dantes commercial had me sold, but read some reviews that said it sucked so decided to pass. Good luck with your knee homey, be good.[/quote]

preciate ya fam. I actually realized I was squatting with my lege too close together, causing the pain. I widened the stance and it’s good.

preciate the vid on the swiss bar, looks like a cool getup.

How is school going?

135

[quote]tmoney1 wrote:

[quote]WhiteFlash wrote:
T, what’s good man? Glad to hear about the undergrad teaching. Maybe those kid’s will start training on the right track. Here’s a vid of the swiss bar man. Think you can get a pretty good idea of what it’s about-

The Dantes commercial had me sold, but read some reviews that said it sucked so decided to pass. Good luck with your knee homey, be good.[/quote]

preciate ya fam. I actually realized I was squatting with my lege too close together, causing the pain. I widened the stance and it’s good.

preciate the vid on the swiss bar, looks like a cool getup.

How is school going?[/quote]

You and I have different sets of knees, 'cause if I go outside of shoulder it hurts like hell. Yeah, the swiss bar’s pretty slick. Been using it for floor presses, and it’s definitely been helping. I’m actually taking this semester off bro. Started training at a country club and there’s a lot of money floating around there, so wanted to be there as much as possiblt to sucker some of those folks out of it, haha. How about you?

136

[quote]WhiteFlash wrote:

You and I have different sets of knees, 'cause if I go outside of shoulder it hurts like hell. Yeah, the swiss bar’s pretty slick. Been using it for floor presses, and it’s definitely been helping. I’m actually taking this semester off bro. Started training at a country club and there’s a lot of money floating around there, so wanted to be there as much as possible to sucker some of those folks out of it, haha. How about you?[/quote]

Yeah I guess everyone’s knees are different. Yeah the swiss bar looks pretty slick and more of a natural hand placement. HAHA yeah gotta get that paper from the rich folk. School is going good, just tryin to stay two steps ahead of the game.

137

Have an MRI scheduled for March 22nd. Was supposed to be sometime last week but they didn’t accept my insurance. Training’s going well. Up a few pounds, stronger and feel more explosive despite the bum knee. Here’s a vid from yesterday-

138

WF, found your training log from your posts in the box jump popularity thread.

What is exactly wrong with your knee? I have a knee injury as well. I’ve got Osgood Schlatter’s disease but it developed in my early 20s, i’m now 25 so go figure…

I too like playing Basketball and want to increase my vert for an actual dunk; and to improve my overall performance.

In your swiss bar video, the camera/camcorder is it your’s? I’m looking to purchase a new one and that particular one has great quality.

139

[quote]WhiteFlash wrote:
Have an MRI scheduled for March 22nd. Was supposed to be sometime last week but they didn’t accept my insurance. Training’s going well. Up a few pounds, stronger and feel more explosive despite the bum knee. Here’s a vid from yesterday-

Nice shorts

Oh yeah, nice jumping too.

Just messin bro. Good work, esp w/vest on, that’s legit.