I dont know why, but I didn’t get stronger again. I don’t know what I’m doing wrong. I guess it is too much basketball. Hopefully I can get 340lbs next week. Maybe I need to change my reps up for my squat. Or maybe my upper body not being up to par is affecting my lower body. I really have no clue. What do you guys think?
Box Squat: 315lbs, 340lbs(failed), 315lbs
Reverse Lunge: 230lbs
Back Raise: 70lbs
Today was a decent workout day. I feel my strength coming back a bit, but I still have a while to go. I think I can increase the amount of weight I use by a decent amount next workout. My one arm rows seem to be the only think that has stayed just about as strong as they use to be. Everything else is weak. As long as I’m consistant, I’ll get there. I’m also doing some ballhandling stuff after my workouts because I really need to work on it.
Incline Bench Press: 185lbs, 200lbs
One Arm Row: 100lbs
Pullups:7
Push Press:120lbs
Close Grip Bench:155lbs
Bicep Curl:80lbs
Nice workout today. Hopefully my squat numbers go up next week. I felt pretty good during the workout. I am also liking Good Mornings. Especially since I do more squats more then deadlifts. I might alternate them or something. I’ll figure it out. If you guys wanna chime in, feel free to. Also, besides the seated calf raises, I’m still not satisfied with the way I’m doing them. Maybe I’m making too big a deal about them.
Speed Box Squat: 205lbs
Good Mornings: 195lbs
Calf Raise: 450lbs,180lbs,BW
Yesterdays workout felt good. I feel like my strength is coming back even more for my upper body. I just really have to keep it up and cut back on basketball. I’ll just play on saturdays from now on. My ME lift right now for upper body is the incline bench press, so I’m wondering, should I do speed incline press or flat bench press?
Speed Bench Press: 140lbs
Seated Row: 165lbs
Neutral Grip Pullups: 10
DB bench- 65lbs
Tricep Pushdown: 130lbs
Hey, you have some great lifts, you’ll be back where you were and better in no time!
It took me so long to realize that you also have a log posted on vertfreak 101 as well. Dunkingfreak is my name on vertfreak 101
[quote]nik133 wrote:
Hey, you have some great lifts, you’ll be back where you were and better in no time![/quote]
Thanks man. I appreciate it. The past few months have been kind of tough, but I’m making it. The encouragement helps.
[quote]Lift or die wrote:
It took me so long to realize that you also have a log posted on vertfreak 101 as well. Dunkingfreak is my name on vertfreak 101[/quote]
Oh yeah. I have one at TVS too. Nice seeing you on t-muscle. Do you have a log here?
I felt good for todays workout. I wasn’t tired or anything. I was confident that i’d hit 340lbs on the box squat. And I did. I thought I could do 345lbs, but since I missed 2 weeks in a row, I decided to stay conservative. I also upped the weight on my reverse lunges. I remember reading somewhere that some people just deadlift then go home, so I tried that, and it didnt work for me. I feel that a big part of my gains is doing the assistant work.
That may sound obvious, but now I’ve had my own experience to prove it. And if you feel the need to critique my form on my box squat, please feel free to. However, I must say, the more I think about the squat during the actual squat, the worse I do. I think I’ve reached the point where I just shut up and squat.
Box Squat: 305lbs, 340lbs, 305lbs
Reverse Lunge: 235lbs
Back Raise: 80lbs
I had to go to the gym late cuz of some problems with my girl, but we worked them out. I still felt like I had a decent enough of energy though. I was able to put up 205lbs like I planned so thats good. I also increased my weight on the one arm rows, but that made me tired for the pullups, so I only did 1 more rep total for all my sets, but at least its an improvement.
I’m still working on getting my strength back. I just have to keep trucking along and it will come. I also had to slightly change up my form on my push presses. Just bending with my knees make my bad knee hurt, so I really have to think about pushing my butt back first when helping the weight up. Stuff is coming along slowly, but surely. If I just clean up my diet, I’ll be doing a lot better.
Incline Bench Press: 185lbs, 205lbs
One arm row: 105lbs
Pullups:7
Push Press: 125lbs
Close Grip Bench: 175lbs
Straight Bar Bicep Curls: 75lbs
Pretty good workout today. I felt explosive during my Speed Box Squats, I raised the weight on my Good Mornings, and my calves/ achilles tendon is feeling better and they’re getting stronger. I played a good amount of basketball afterwards, so that means I shouldn’t be playing tomorrow. Even though I haven’t been doing any jump training, I feel like I’m getting a decent amount of rebounds for my size(5’8’'). I want to start doing more basketball specific skills stuff, but not at the expense of getting stronger at this point.
Speed Box Squat: 190lbs
Good Mornings: 205lbs
Calf Raises: 360lbs, BW
Good workout today. Last workout before a deload. Everything felt good. I switched over from tricep pushdowns to DB Skull Crushers, so hopefully that’ll be more stimulation. I’m getting to the point where I can add weight to my pullups and chinnups too, but I might stick with repping out til I can hit 15 in a set for both.
Speed Bench Press: 125lbs
Seated Row: 185lbs
Chin-ups: 12
DB Bench: 70lbs
DB Skull Crushers: 30lbs
Deload week this week. I kinda messed up and played basketball first, so I was a bit tired, but at least I was about to get my workout in. I really should play less basketball. It’s just hard. I’ll discipline myself though. I should be able to up the weight on my lunges soon, so that’ll be fun. =/ I didn’t do my back raises, but its fine. I’ll get them in some time.
Box Squat: 315lbs
Reverse Lunge: 235lbs
I was kinda tired cuz of problems outside of the gym, but I got through it. I’m excited for my upper body workout next week. I’m hoping all goes well. I changed up my one arm row form because I feel it more when being in this position. My pullup numbers aren’t going up as fast as I’d hope, but I’m glad I’m putting them in. I’m starting to realize how important both Singles are and Reps are. I know that kinda seems dumb, but I use to be fine with just doing the Singles. That doesn’t work out that great though. You live you learn. Hopefully I am able to keep this up.
Incline Bench Press: 185lbs
One Arm Row: 105lbs
Pullups: 9
Push Press: 125lbs
Close Grip Bench: 175lbs
EZ Bar Bicep Curl: 80lbs
Decent workout today. I always seem to play basketball before doing lower body stuff on my deload weeks. Probably not the best idea, but I’m getting through it. Hopefully it doesn’t affect my strength too much. My speed as far as the squats feel good. The good mornings I’m still kind of questioning. I’m pushing my hips back so I think I’m good. I farted while doing Good mornings, but I dont think you can hear it. Haha. I also tried to do calf raises a different way, but it didn’t work out. The weight wasnt enough. Oh well.
Speed Box Squats: 175lbs
Good Mornings: 205lbs
Calf Raises(standing/sitting): 360lbs, 160lbs(80 each DB)
Pretty good workout today. I played a lot of basketball last week during my deload week so I figured I got a bit weaker. I should have hit 350lbs today, but I only hit 335lbs, and it might have been a bit high. It looks high in real time, but when I would go frame by frame and stopped it at its lowest point, it looked parallel. Its fine though. My strength will come back. I kind of want to do more back squatting, but I do like rotating exercises. Also, I was able to do 240lbs on my reverse lunges, which is good. The higher my accessory exercises go, the higher my main lifts should go. Does anyone have a better way for me to do my back raises? They are hard, but I feel like having to hold it like that, I could do something better.
Squat: 315lbs, 335lbs, 315lbs
Reverse Lunge: 240lbs
Back Raise: 80lbs
I wasn’t able to get my workout in yesterday because of that damn basketball bug I have. Haha. So I made it up today. It felt pretty good. My lifts didnt go down as far as I thought, but I definitely need to play less basketball because it is cutting into my strength gains. I’ve stalled out for a bit due to playing too much basketball. I’ll have to start leaving my basketball shoes at home or something.
I tried doing t-bar rows(with a rope though) because in an Arnold book i’m reading, he really likes them. However, I dont feel it like i thought i would. Perhaps having the actual seated row handle will help.
Bench: 205lbs, 225lbs
T-bar row: 115lbs
Push Press: 135lbs
Close Grip Bench: 175lbs
Bicep Curls: 90lbs
I had to do this workout a day late, so I’m hoping it doesn’t affect my training this coming week. I felt pretty good. I feel like my box squat form is getting better and I’m a bit tighter, but I could probably still use some work. I’m also trying to be a bit stricter on my RDL’s I’m not sure how low I’m suppose to go, but I am concentrating on pushing my hips back more then just lowering the weight. I also found a standing calf machine which feels decent. Overall, I felt pretty good about this workout. Now if only stuff outside of working out would make me less stressed, then I’d get better gains.
Box Squat: 170lbs
Romanian Deadlift: 315lbs
Standing Calf Raise: 225lbs, BW
Pretty good workout. I’m really working on my depth on my squats. I have been told I could drop a little lower, so I’m trying to have the confidence to drop into the hole as deep as I need to. The lunges were hard, but I think I could up the weight now. 245lbs will be fun. =/ I’m getting back into doing my abs. I need to really work on my core and hip flexors.
Squat: 315lbs, 325lbs
Reverse Lunges: 240lbs
Hanging Leg Raises: 20lbs
Freaking basketball man. I can’t help but play when I’m on the court. I’ve got problems. Haha. I got most of my workout in though. I got 230lbs on the bench, but the vid was funny so I left it out. The one arm rows feel good too, but I have to figure out something different when I can do 125lbs. 175lbs on the close grip felt heavy for some reason. It was easy last week. I don’t know what’s going on. Maybe I was just tired from basketball.
Bench: 205lbs, 225lbs, 230lbs
One Arm Row: 105lbs
Pullups: 9
Push Press: 135lbs
Close Grip Bench: 175lbs