7/30/2014 - Jumping and 5/3/1 Press
Tennis Ball Dunking: ~15-20 attempts with 2 successes
Overhead Med Ball Throws: 12 x 5, 12 x 3, 12 x 1
Press: 125 x 5, 135 x 3, 155 x 3, 165 x 1
Pull-ups: BW x 12, BW x 12, BW x 12
Close Grip Bench: 160 x 5, 180 x 5, 200 x 5
Seated Cable Row: 50 x 12, 60 x 12, 70 x 12
Alternating DB Curls: 40s x 12, 40s x 12
Unilateral DB Triceps Extension: 30 x 12, 30 x 12
7/30/2014 - Jumping Video
Here are success tennis ball dunks (plus one failure for your viewing pleasure).
7/30/2014 - Basketball
Notes: Played two 5-on-5 games.
7/31/2014 -5/3/1 Deadlift and Basketball
Clean: 145 x 5, 165 x 3, 185 x 1
Deadlift: 275 x 5, 315 x 3, 345 x 3, 365 x 1, 405 x 1
Front Squat: 165 x 5, 195 x 5, 215 x 5
Hanging Leg Raises: BW x 15, BW x 15, BW x 15
Back Extension: (BW 25) x 15, (BW 25) x 15
Russia Twist: (BW 25) x 15, (BW 25) x 15 each side
Basketball: 5-on-5
Notes: All deadlifts done beltless.
---------- START CYCLE 3 ----------
Solid second cycle. I hit a 315 squat and 405 deadlift both beltless which are both beltless PRs. Also for cycle 1 I did straight singles on the 5/3/1 week, for cycle 2 I did triples on my 5/3/1 week for the 1 set then matched my best single for each lift. More importantly I got my first ever tennis ball dunk. Looking to build on that next cycle and hopefully start routinely dunking the tennis ball.
5/3/1 Cycle 3:
Press TM = 165
Bench TM = 245
Squat TM = 325
Deadlift TM = 375
Clean TM = 200
5’s Pro Cycle 3:
Close Grip Bench TM = 215
Incline TM = 215
Snatch Grip Deadlift TM = 295
Front Squat TM = 235
8/4/2014 - Jumping and 5/3/1 Bench
Depth Jumps: 15
Lying Med Ball Throws: 12 x 5, 12 x 5, 12 x 5
Bench: 175 x 3, 195 x 3, 225 x 8
Kneeling Cable Scarecrow: 20 x 12, 25 x 12
Incline: 145 x 5, 165 x 5, 185 x 5
Kroc Rows: 70 x 15, 80 x 15, 90 x 22
BB Curl: 75 x 8, 75 x 8
BB Tricep Extension: 75 x 8, 75 x 8
8/6/2014 - Jumping and Sprinting
Triple Jumps: 10
Sprints: 60m x 5
8/8/2014 - Jumping and 5/3/1 Squat
Tennis Ball Dunks: 18 attempts with 4 successes
Hang Power Clean: 130 x 5, 150 x 5, 170 x 5
Squat: 225 x 3, 265 x 3, 295 x 10
Snatch Grip Deadlift: 195 x 5, 225 x 5, 255 x 5
Cable Pull Down Crunch: 50 x 15, 60 x 15, 70 x 15
BSS/RFESS: 50s x 10, 60s x 10
DB Side Bends: 50 x 20, 60 x15
Reactive Squat: 135 x 3
Pause Squat: 185 x 3, 225 x 3, 275 x 1
8/8/2014 - Pause Squat Video
8/11/2014 - Jumping and 5/3/1 Press
Overhead Med Ball Throws: 12 x 5, 12 x 5, 12 x 5
BB Squat Jumps: 45 x 5, 55 x 5, 65 x 5
Press: 115 x 3, 135 x 3, 150 x 6
Pull-up: BW x 10, BW x 10, BW x 10
Close Grip Bench: 145 x 5, 165 x 5, 185 x 5
DB Shrugs: 60s x 10, 70s x 10, 80s x 10
Dips: BW x 20, BW x 10
Neutral Grip Chin-up: BW x 10, BW x 5
8/13/2014 - Jumping and 5/3/1 Deadlift
Clean: 130 x 5, 150 x 5, 170 x 5
High Object Touches: 20
Deadlift: 265 x 3, 305 x 3, 335 x 5
Front Squat: 155 x 5, 175 x 5, 205 x 5
Hanging Leg Raises: BW x 15, BW x 15, BW x 15
Notes: Pressed for time, very rushed training session.
8/15/2014 - Jumping and 5/3/1 Bench
Running Verticals: 15
Lying Med Ball Throws: 12 x 3, 12 x 3, 12 x 3
Ricochet Jumps: 3 sets of 10
Bench: 155 x 5, 185 x 5, 205 x 10, 185 x 5, 155 x 10
Kneeling Cable Scarecrow: 20 x 10, 20 x 10, 25 x 10, 20 x 10, 20 x 10
Incline: 155 x 5, 185 x 5, 195 x 5
Kroc Rows: 70 x 15, 80 x 15, 90 x 25
BB Curl: 75 x 10, 75 x 10
BB Tricep Extension: 75 x 10, 75 x 10
Notes: Struggled on top set of incline. Usually try for slight pause on incline today used a lot of momentum. The volume bench took a lot out of me.
8/16/2014 - Sprinting and Bounding
Single-legged Bounding: 2 x 20m each leg
Double-legged Bounding: 2 x 20m
Sprints: 20m x 2, 40m x 2, 80m x 2
8/18/2014 - Jumping and 5/3/1 Squat
Running Verticals: 15
Hang Power Clean: 140 x 3, 160 x 3, 180 x 3
Squat: 215 x 5, 245 x 5, 275 x 10, 245 x 5, 215 x 12
Snatch Grip Deadlift: 205 x 5, 235 x 5, 265 x 5
Cable Pull Down Crunch: 65 x 15, 72.5 x 15, 80 x 15
BSS/RFESS: 60s x 10, 60s x 10
DB Side Bends: 60 x 15, 60 x15
8/24/2014 - Sprinting and Bounding
Single-legged Bounding: 40m x 1 each leg
Alternating Single-legged Bounding: 40m x 2
Sprints: 40m x 2, 80m x 2
From the YouTube vid your approach actually looks pretty good. Maybe speed up the first couple of steps, and dip faster/swing your arms harder on your descent to get more pop, but otherwise thought you looked pretty smooth. Getting stronger and more comfortable jumping should help a ton. Lookin’ good, bud.
[quote]WhiteFlash wrote:
From the YouTube vid your approach actually looks pretty good. Maybe speed up the first couple of steps, and dip faster/swing your arms harder on your descent to get more pop, but otherwise thought you looked pretty smooth. Getting stronger and more comfortable jumping should help a ton. Lookin’ good, bud.[/quote]
Thanks for the pointers! I speeding up. A month or so ago I was going “too fast” as I was slowing down before jumping and not really using my momentum properly. Now I feel smoother and will be working on speed, faster dip, etc.
---------- START OLY LIFTING ----------
I will be moving to something close to this:
Snatch : 8 Sets of Doubles
Clean and Jerk :8 Sets of Singles
Front Squat: 5 Sets of 5
Press : 5 Sets of 3
I am changing because this semester I will only be able to get the rec once a week. I will also mix in back squat and bench. I have been making progress with 5/3/1 so I might end up doing 5/3/1 for squating and pressing or at the very least I will be using 5/3/1 principles (PR sets; see first session below). I find a program like this is very efficient. I will continue and jump and sprint and I have a “weight room” (DBs up to 60s) at my apartment complex I may go to for some extra work from time to time.
8/27/2014 - Weights
Snatch
65 x 2
65 x 2
75 x 2
75 x 2
85 x 2
85 x 2
95 x 2
95 x 2
Clean + Jerk
135 x 1
135 x 1
145 x 1
145 x 1
155 x 1
165 x 1
175 x 1
175 x 1
Front Squat
155 x 5
175 x 5
185 x 5
185 x 5
185 x 8
Press
95 x 3
115 x 3
135 x 3
135 x 3
135 x 5
[quote]JMac31 wrote:
[quote]WhiteFlash wrote:
From the YouTube vid your approach actually looks pretty good. Maybe speed up the first couple of steps, and dip faster/swing your arms harder on your descent to get more pop, but otherwise thought you looked pretty smooth. Getting stronger and more comfortable jumping should help a ton. Lookin’ good, bud.[/quote]
Thanks for the pointers! I speeding up. A month or so ago I was going “too fast” as I was slowing down before jumping and not really using my momentum properly. Now I feel smoother and will be working on speed, faster dip, etc.[/quote]
Meant to write try speeding up the first couple of steps before the jump, which I guess technically are the last couple of steps. Point was be more aggressive in your approach. Getting that down alone should add an inch or two, and getting stronger and more comfortable should slowly take care of the rest. You’ll be dunking in no time, bud.