Wanna be Elite...

Training Training Logs
381

1/12/12

Lots of basketball tonight…we played Penn State in our alumni league and lost by about 15 or so…they were hitting everything and we had a lid on the bucket despite getting good looks…

They also shot around 20 free throws during the game, and made about 98% of them, while we only shot TWO (both by yours truly, both were nothing but net)…the refs were not our biggest fans…

Good conditioning though, got pretty winded after about 5 minutes each half and had to take a breather…missed some easy shots because of it but those will be moneyballs later on in the season…I expect to average 20 a game…

382

You had no chance against PSU.

Also, you can’t prove I can’t dunk.

383

[quote]scj119 wrote:
You had no chance against PSU.

Also, you can’t prove I can’t dunk.[/quote]

That’s true…they played stiffling defense…they were all over us…

like Jerry Sandusky in a shower room…

384

17.1.3 - 1/13/12

DL: Warmups, 335x3, 385x3, 430x5

Stretching, Foam Rolling, LAX rolling

Not a good session…been feeling under the weather all week and it really caught up to me tonight…decided to take it easy and just go for a couple reps above minimum and cut out the accessory and conditioning…

I’ve decided not to do the bench press meet down in Richmond tomorrow too–I don’t think I would be at my best right now…so just going to go in and get a bench session in at my gym, a bit of accessory if I’m up to it and no more…gonna get rested up and ready to hit it again next week.

385

17.2.1 - 1/16/12

Foam/Lax/Omniball rolling

Squats: Warmups, 300x5, 350x5, 395x5
Good Mornings: 155x3, 205x3, 245x1, 115x6

Shitty workouts continued. Still not over whatever this bug is I’ve been fighting off the past week but its really been dragging me down.

Gave good mornings a try tonight with the Safety Squat Bar…they didn’t go very well–my flexibility and strength is terrible…this will probably go up quickly as I get used to the movement over the next few weeks…

Basketball practice tomorrow.

386

Haha… The SSB is the destroyer of backs!

387

My back would agree with you this morning!

388

1952×3264 783 KB

Here’s a pic of the backboard I destroyed yesterday. The steel cables holding it ripped out of the wall and it lowered about a foot and a half. YOU LIKE APPLES!?!?

389

[quote]WhiteFlash wrote:
Here’s a pic of the backboard I destroyed yesterday. The steel cables holding it ripped out of the wall and it lowered about a foot and a half. YOU LIKE APPLES!?!?[/quote]

haha are you sure the dunks you’ve been posting weren’t from AFTER it was lowered a foot and a half? BUUUURRRRn

Looks like Im gonna have to go the two hander route from now on and get some of my weight behind it…I want a broken backboard to my name!

390

[quote]VTBalla34 wrote:

[quote]WhiteFlash wrote:
Here’s a pic of the backboard I destroyed yesterday. The steel cables holding it ripped out of the wall and it lowered about a foot and a half. YOU LIKE APPLES!?!?[/quote]

haha are you sure the dunks you’ve been posting weren’t from AFTER it was lowered a foot and a half? BUUUURRRRn

Looks like Im gonna have to go the two hander route from now on and get some of my weight behind it…I want a broken backboard to my name![/quote]

Haha. Dude, when I went and got the front desk guy, he came in, inspected then took off. A couple of minutes later he came back with a few more employees and the GM, and when I was explaining what happened the GM stopped and asked “Wait, YOU did that?” It was pretty awesome, haha.

391

I’ve been sick this whole week. I’ve never had the flu before, but if I had to guess I would say this was it. Feeling a lot better now, but still going to take the next couple days off to hit it hard again on Monday.

I’ve been displeased with my body comp changes despite the improved conditioning (can’t really complain about the PR’s though), so decided to utilize my last 6 weeks with Shelby to help get my diet in line. I’ve been in touch with him this weekend and we’ve got everything set up to start on Monday. If it all goes well, I plan on buying another 12 weeks with him and have him take care of my nutrition up through my next meet.

That said, I’m a little hesitant about dieting again. When I was working with him last spring, I definitely improved body comp but I got weak as all fuck. This was due in no small part to my hormone crash after the cancer, so now that all that is straightened out with TRT it shouldn’t be anywhere near as detrimental this time around.

Another part of the equation before was the massive amount of cardio I had to do, due to him removing my high carb days and replacing them with cardio, effectively giving me 7 cardio days a week. I just couldn’t recomp at all with the high carb days–that should be different this time around too, giving me only 5 cardio days a week which won’t put nearly the same strain on my squat.

I have no illusions that I will be smashing PR’s left and right for the next couple cycles, but that’s ok. I have to drop this visceral heart attack fat I’m packing around and just can’t seem to get rid of. My health has suffered from it and its time to get it under control. Game time baby!

Cliff Notes:
-Starting back with Shelby
-Get money

392

17.2.1 - 1/23/12

Squat: Warmups, 300x5, 350x5, 395x5
SSB Good Morning: 105x10, 125x10, 145x10
Ab Wheel: 4x12

I repeated last week’s squat workout since i had taken the rest of the week off. Figure might as well just repeat it and get back into the groove.

Got my good morning squared away–they went a lot better this week than last week. The saftey squat bar I’m using may be 85 pounds instead of 65, those weights were assuming its 65. I can’t weigh it because the scale in the bathroom at the gym only goes up to 350 so at 285, I can’t tell if its heavier than that or not haha

Todzy was also first day on diet with Shelby. It was a high carb day and I ate a ton of carbs. Something like 320 g, not counting the extra carbs from my protein and fat foods. Not bad. Medium carb day tomorrow with bench press. Got some steady state cardio to do that I was planning to do in the morning before work, but probably wont wake up in time so will just do it after work. Lifting and basketball tomorrow night.

393

[quote]VTBalla34 wrote: I can’t weigh it because the scale in the bathroom at the gym only goes up to 350 so at 285, I can’t tell if its heavier than that or not haha
[/quote]

I’m confused as to why you can’t just weigh the bar itself

394

It won’t sit on the scale being as how it is a bar and all

395

[quote]VTBalla34 wrote:

[quote]scj119 wrote:
Wow you are such a tool.[/quote]

Weird I haven’t seen any of your dunk videoooo…ohhhhhhh yeah thats right, you have a 5" vertical[/quote]

I’ve heard 5" is average.
In Asia.

396

I’m officially in

397

[quote]Hallowed wrote:

[quote]VTBalla34 wrote:

[quote]scj119 wrote:
Wow you are such a tool.[/quote]

Weird I haven’t seen any of your dunk videoooo…ohhhhhhh yeah thats right, you have a 5" vertical[/quote]

I’ve heard 5" is average.
In Asia.[/quote]

I see what you did there…two wongs make it white…

[quote]spar4tee wrote:
I’m officially in[/quote]

Welcome man. Damn, I got Hallowed and Spartee up in here now. Its a mother fucking party. I talk about dieting and people come outta the woodwork. Ya’ll must REALLY wanna see my abs.

17.2.2 - 1/24/12

Bench: Warmups, 230x5, 265x5, 300x5
Pullups: 4x5, 2x6
Incline: 155x3, 185x3, 225x3, 275x3, 300x3
Face Pulls: 20, 15, 15

Cardio: Basketball practice

Pretty good session. Bench was light and fast, pullups felt strong.

Worked up to a 3RM on incline since I’m going to throw that in now as my second big lift on bench days using Wendler’s assistance work template percentages from 5-3-1 Second Edition. This corresponds to a 330 or so 1RM, which I will back down to a 295 training max to base my percentages on.

Going to start doing real rows (aka Kroc rows) again, but ran out of time this night as I had to get to bball practice so just did some facepulls real quick instead.

Diet is going well. This was a medium carb day with a ton of protein. Shelby told me basketball doesn’t count as cardio for his program, so i guess I technically skipped it for Tuesday. But I played hard at practice, and it seems like that is expending a bit more effort than walking on the treadmill for a half hour.

1/25/12

Diet was good. Low carb day. Strict adherence. Low carb days aren’t as bad as they seem since I get to eat a ton of peanut butter. Man I love me some PB, and almond butter, and cashew butter, and walnut butter…I’m like Bubba mothafuckin Gump when it comes to butter man.

I did not get my cardio in today though, which was supposed to be HIIT. I managed my time poorly after a long day at work and just didn’t get it in. High carb day tomorrow so no cardio. Will get that back on track Friday.

398

Screw abs! chicks dig the powerbelly…well I hope

399

Abs? abS? Plural? I just got one baby…I also sometimes refer to it as my squat assist lever.

400

17.2.3 - 1/26/12

Deadlift: Warmups, 310x5, 360x5, 410x5
SSB Squat: 175x3, 225x3, 265x3, 315x3, 355x3, 405x1

Good session tonight again. High carb day so plenty of juice.

Deadlifts were from a dead stop and felt light.

Worked up to a 3RM on the SSB Squat tonight. I hit the pins on my way down on the 405 set, but definitely had it for 3, so I’m going to just use that as my 3RM, which corresponds to a 445 1RM and 400 Training Max to base my percentages on. These things are murder on the back and tough to get into position with the long handles hitting my knees. No doubt they are an excellent assistance exercise though.