Bench: 155 x 5, 185 x 5, 205 x 11, 185 x 5, 155 x 12
Face Pull: 65 x 12, 70 x 12, 75 x 12, 70 x 12, 65 x 12
Incline: 150 x 5, 170 x 5, 190 x 5
Kroc Rows: 60 x 15, 70 x 15, 80 x 25
Dips: BW x 20
Neutral Grip Chin-up: BW x 10
Notes: Hit 205 x 10 last cycle, happy to hit 205 x 11 this cycle. Kroc rows went from 80 x 20 last week to 80 x 25 this week. Also got some jumping video today, plan to post later this week.
[quote]WhiteFlash wrote:
Your vids are just empty thread boxes for me. Killin’ it in the weightroom.[/quote]
They are showing up for me. I was having issue with the videos earlier though. I also put the the same videos on my hub, maybe you can view them there?
[quote]Spidey22 wrote:
Front Squat is creeping up, once you start getting in the 275 range you’ll see a good carryover to your vert. Keep it up dude[/quote]
I was thinking about switching out front squats for a different movement, but have decided to keep them in. Seems like you agree with that decision.
I think the front squats will be good for me. I have always had a stronger back than legs (often “good morning” some of the maximal squat attempts). Just need to keep working and get my front squat TM above my bench TM lol.
[quote]WhiteFlash wrote:
Your vids are just empty thread boxes for me. Killin’ it in the weightroom.[/quote]
They are showing up for me. I was having issue with the videos earlier though. I also put the the same videos on my hub, maybe you can view them there?[/quote]
For some reason it’s all just empty space. Killin’ it anyways mane.
Bench: 185 x 5, 205 x 3, 225 x 3, 245 x 1, 245 x 1, 245 x 1
Face Pull: 72.5 x 12, 72.5 x 12, 72.5 x 12
Incline: 160 x 5, 180 x 5, 200 x 5
Kroc Row: 60 x 15, 70 x 15, 80 x 30
Dips: BW x 20, BW x 20
Neutral Grip Chin-up: BW x 10, BW x 10
Shoot Around: 60 min
Notes: Shot around after lifting, very light basketball session. Last cycle I worked up to a single at 245 on bench, this cycle I did 3 singles at 245.
[quote]WhiteFlash wrote:
Your vids are just empty thread boxes for me. Killin’ it in the weightroom.[/quote]
They are showing up for me. I was having issue with the videos earlier though. I also put the the same videos on my hub, maybe you can view them there?[/quote]
For some reason it’s all just empty space. Killin’ it anyways mane.[/quote]
Thanks for the kind words!
The videos are a starting point to measure from. On the one-step and standing verticals I can touch the rim. On the running verticals I can grab the rim (not all the way to my palm, about half way down my fingers).
I measured my standing reach to be about 94 inches. The rim is 120 inches of course. So, that puts my standing vertical at about 26 inches and running vertical maybe around 28 inches (plus or minus some margin of error). I think that is respectable, but lots of room for improvement. Have to start somewhere after all.
Just some stats here for reference as well as some plans and goals.
Height: 72 inches (6 feet)
Standing Reach: 94 inches (2 inches short of 8 feet)
Body Weight: 200 lbs
Drop a little weight: I know 200 lbs is a little on the heavy side, but I have always jumped better heavier and stronger. In the past when I have cut down I have always ended up losing strength and hence jumping lower. I am going to clean up the diet a bit and maybe I can (slowly) loss a little weight without strength loss.
Increase standing vs running vertical difference: Ideally I would get more a boost from the running start. I will be concentrating on running vertical technique. I got a tip from one of my buddies to try to make my penultimate step the fastest step. I will be working on three-step and five-step verticals the next few weeks working up to full running verticals.
Increase strength: I am a two-footed jumper some strength is big for me. Looking to get back squat up around 400 which will be roughly 2xBW (current best is 345, looking to break that this week). Also will be pushing the front squat. Currently I am using a 225 TM on the front squat which has always been a tough lift for me (always had stronger back compared to legs). Would like to get front squat up around 300 roughly in the 1.5xBW range.