25 min core work out
Abdominals
Obliques
Low back
Gotta work on those abs for the Bayside girls
AM upper backloading everything for 3sec
Incline db press4x8
Weighted wide grip pull ups 4x5
Arnold 3x10
Lat raise 3x10
Wide pull ups 3 x 8
Trx fly 2x map
Band pull aparts 2x12
Core/low back work
PM jump training - legs gotta be fresh for Max Jump Height
Box jumps 2x10
Counter movement jumps 2x6
Single leg lateral hops 2x5each leg
Power snatch 3x8 65-85#
Hang Clean 3x5 135#
Backloaded front squats 2 x 8
Ankle mobility
Core work
Upper ISO hold day
Various incline BB bench holds 165#
Wide/narrow pull up holds. 25#
- 5 sets :20-:35 each
TRX fly/push up
TRX high rows
TRX neutral rows
TRX Overhead Raise
- 3 sets 12+ reps each no rest
TRX Plank
Hip Bridge
-:50 each 2x
I always look my best after this workout
What is this?
Eccentric muscle contraction, also called negatives. Usually in the 3-5 sec per rep range.
Power cleans 4 x 3 175# - 185#
Box front squats 3x8 tap n explode 205#
Physio ball hamstring curl series 2 x 10e
Standing calf 2 x 12 185#
Fire hydrants 2 x 20
Physio ball groin squeeze 2 x :25
Feel fresh today. Jumping drills earlier in the week has made a huge difference. Bar just flies up now.
1 Like
High rep day yay! Gonna try to get in some jumping exercises this weekend
Military press 5x5 115#
Kb swing 5x15 53#
- strict 60sec rest
Trx push ups 3x20
Pull ups 3x12
Fly to Press 3x10e
Gironda pull ups 3x6
Muscle snatch 3x6
Lat raise 10# 2x25
Y A No$ 2x10e
Straight arm push down 2x10
Feel great. Next week I’m going to start tracking how high I can jump. Also take my cleans up a notch.
1 Like
Core and hops day. Core work is becoming important for force transfer from the lower body. I have a poor core strength. I’m also trying to hit jump training when my legs are fresh.
Single leg hops forward backward lateral 2x10e
3 way ankle / 3 way hamstring 2 x 10e/ 4e
4 x 5 max effort countermovement jumps
Weighted lunge jumps 25# 2x12e
Stir the pot 2 x 12e
Core pump - swim holds, U abs, KB taps, palof press
Big week next week
1 Like
Upper backload day
Low Inc db bench 4 x 8 100#
Wide pull up negative 4 x 6 25#
Arnold 45# 2x6
Lat raise 15# 2x8-10
Wide pull ups 2x8
- wiped after 2 sets, mentally drained from slow negatives
Low back extensions25# 2x20
Hanging leg raise 2 x 20
Trx fly to press 1 x 30
Twist Low back extension 2 x 12e
Jump training tonight, saving some gas in the tank
1 Like
Jump training last night
2 x 10 box jump offs
2 x 5 max countermovement jumps
2 x 5 each single leg lateral hops
Felt slow, had dinner rolling around in my gut so average jumps at best. Still sometimes it’s about just showing up.
Slept like garbage last night, kid had me up for a while after a sudden awakening. May need to take the foot off the gas with backloading to save my CNS the next few days.
Hang snatch 3 x 5 85-90#
Hang Cleans 5 x 3-5 165#-180# (last week 135!)
2 sets each : Ankle mobility, groin squeeze, U abs, Superman
Super excited about the 180# x 3 hang clean, haven’t hit that in years when I was just shy of 190#. Now I’m 167.5#
I want to go heavy with the hang snatch but I’m in a basement and anything bigger than an iron 10#plate and I’ll hit the ceiling. Plus sometimes my shoulder injury acts up in the catch and it feels loose, not super confident about bailing behind me. I’d be pretty screwed if I had another shoulder injury like that.
1 Like
ISO hold day, I feel pretty fried and when that happens I usually do arms that day so arms today yay
Incline BB Bench Holds 3 x :30 165#
Wide pull up holds. 3 x :30
RG bench 2x10 135#
Chins. 2 x 10
Incline curl and ext 2x12e 20#
Trx bicep curl triceps ext 2 x MAP
I like to save arms for days I’m wiped out like today. I usually train arms once or twice a month. Saving myself for p cleans and squats tomorrow.
Wiped. Just came down to do some power clean singles.
4 x 1-2 185-200#
Box squats 2 x 12 135#
10min bike recovery
Set a PR at 195# but couldn’t catch the 200. Tried a few times, couldn’t get under. Pulls were good, I just kept jumping my feet wide rather than drop the hips.
Soooooo wiped out. May take off tomorrow and hit up some HIIT on Saturday. Gotta recover!
1 Like
So today I may not lift. I’ve just got too many errands. Sitting at the shop to have my car worked on right now.
Yesterday was a good day but also a day to think about future planning. As much as I want to bulk up and get swole, I also feel getting too big will impede the dunking progress. My goal is to stay under 170 while chasing this goal. Last night I was able to get a few jumps with a hoop and I’m very close to getting rim. I’m also not taking into account the neural recovery from all the jumping and heavy lifting. I got in 8 workouts last week, 7 the week before. Too much wear and tear. Libido is gone, neck is really stiff, don’t want this again.
So moving forward I want to continue to work on jumping and Oly lifts, but I will satisfy my desire to get big by working on arms and abs for now. I’m hoping avoiding excessive compound lifts will prevent wear and tear so I can be a bit aggressive with squats and Oly. The last 3 weeks have been 2 lower and 3 upper, and I may switch that up to 3 lower and 2 upper. Actual jumping will increase as well. I feel that had an immediate impact on the Oly lift improvements the last few weeks.
Saturday I did a repeat of the previous Saturday, jumps and core.
Today I start an actual program from xlathlete.com. 2x/week cleaning, going to mix in a heavy squat day Wednesdays. 3x/week lower.
Power snatch warm up
Power clean warm up
5 x (2+2) cluster 160#
Box squats 3 x 8 205#
Hip Bridge 2 x 60s
Hollow hold 2 x 30s
Bike 10 min
Feel good, liked focusing on the lift no accessories today.
1 Like
Back and forearms
Chin ups 3x MAP
Meadow rows 4x10-12
Krok rows 2x MAP 50#
RG bench 2 x 12 135#
Stretchers 2 x 12 150#
Band tri ext 2 x 12
Incline curls 2 x MAP 25#
Forearm work
Intense back day yay!
1 Like
Quite stiff today. Gotta keep it short to conserve energy, get in some jumps tonight. Core needs work to support jumping and the squats and Oly lifts.
Deep front squats 5 x 3 185#
Core work
1 Like
Busy day playing hookie with the fam.
Was able to get a regulation basketball hoop to test jumping today. The gym has been very busy with basketball practices, always conflicted with my schedule. Bball season is almost over so things are getting lax
On a regulation rim my all time best had been to touch the bottom of the rim box. Graze it, and that was at 177ish #. Now I’m at 167# and was able to slap that same box with all my fingers. It’s hard to judge how much further to go, but I confidently say I’m within 2 inches of rim. White boy dreams… Thats just to touch rim.
The interesting thing is I haven’t been able to jump that much. Timing had been an issue for a while. Had the time not facilities but that’s working out more. I’ve deliberately kept the jumping low to ease my body into plyometric work. Most jumping I currently do now is of plyometric type movement with single leg and max effort vertical jumps. The transition into more jumping and eventually a jumping focus will take place. My goal is dunk by June/July so there is no need to rush.
I’ve been studying the jump bible to get into a good jump program. It’s free online. Rather long but very good material.
Today I did a push upper and core work. Mainly trying things using iso holds AND high rep for the same movement. Did a run the rack for Arnold press too that was sweet. Nothing noteworthy just some pump experiments. My joints get achy with high rep and high loads, iso holds have helped reduce that.
I was able to get about 1/2 way up the box holding the rim. When I get some decent time and set up I’ll try to mark the pic
1 Like
Hang Cleans above knee today
5 x 4 (2×2 clusters)
Rest pause squats 2 x 5 (5 sec hold)
Ankle mobility
Hamstring triple threat single leg 2 x 8e
Gironda 6x6
bb bicep curl
triceps push down
Core and jump GPP tomorrow
1 Like