Thought I’d post a sample day of training. Today was “Heavy” upper. My regular grip on bench is probably no more than 18" apart. It looks like allof the really big dudes close grip. Any wider and my shoulders start barkin’ at me.
Bench- 225x5, 4, 4, 4 (nowhere near failure. Stopped when I felt bar speed slow down. Constant tension, stop short of lockout to save joints. Rested 2-3 min between sets.)
B1) db rows-80x10, 85x10, 90x3x10 (all paused both ways, non failure) B2) db inc-80’sx3x10 (exactly 1 minute between supersets)
Giant set of face pulls, tri pd’s and bb preachersx10’s for 5 rounds with no rest. Pump was nutsthe last 2 sets.
Finished off with pushup countdowns from the recent Ben Bruno article, but with a twist. Started at 6 and worked down, and when I got to 1 I started back up, so 6 pushups (6 second pause 2" off the floor), 5 pushups (5 sec pause) 4…1, 1, 2, 3, 4 died after the second round of 4’s and 4 sec. Think it was 31 total, but there were 31 total iso pauses. Pump was unreal.
Finished off with a mile jog around the neighborhood. Bw at the gym said 173, but think that was reading light. I also hadn’t eaten in close to 5 hours so maybe that played a part.
Think this is the most recent vid I have. Hopefully get this knee taken care of and get back to it.[/quote]
damn. that’s impressive for 5’9". looks effortless.
I’m about 5’11 and my best was being able to dunk a mini-Bball in high school.
lol. I felt like a boss[/quote]
Thanks bud. Hate to be “that guy”, but I wish I had some footage of dunks before the knee injuries. Was putting down some pretty nice dunks, and have actually won 3 contests in Houston. Sadly, think those days are done.
Did you play? Even a mini-ball for someone under 6’ ain’t bad.
Guess those pics got eaten? I’ll try again later.[/quote]
Whiteflash, where in Houston are you?[/quote]
'Sup bud? Been living in the museum district for the last couple of years. You in town?[/quote]
Yeah man. I moved to Houston in May for graduate school. I live about a mile out from the medical center.
[quote]UtahLama wrote:
Oh and solid aestheticism WF.
[/quote]
Thanks bud. Know you played football. I actually had an oppertunity to try out for the Austin Wranglers (arena league) in '07, but my body was already starting to break down and I passed on it. [/quote]
I know a couple of guys that play for the Utah Blaze, they love it…but the amount of punishment you get in that video game is not worth the money they get paid.
A1) wide grip pullups-10, 10, 10, 10, 18 (feet straight, no kip, chin clears bar & 4/5th way down to keep tension on lats. Last set was one rep shy of failure. When fresh I can crank out high 20’s)
A2) db bench-90’sx10, 10, 10, 9 (bring db’s to outside and below chest on bottom, just shy of lockout on top. Rested about 90 sec between supersets)
B1) TRX rows-4x10 (feet elevated. Nowhere near failue. Been thinking of picking up a weight vest. It’d definitely help loading on these)
B2) kb z press-3x10 (somewhat limited in oh work due to injuries. “Spoke” with Greg in his thread about some different things and tried Arnold presses but shoulders aren’t quite ready for those yet. Tried the z press and it was a go. The kb’s were only 40 or 45, but these were way tough. Definitely keeping 'em around)
Incline skull crushers + db hammers-4x10-12
Countdowns- towel chins-10-8-4-2
Pushups-20-16-12-8-4 these were alternated back-to-back done in 2:35. Forearms were fried from gripping the towel. No conditioning, took the dog on a mile &1/2 walk then grubbed and grabbed a couple of beers with some buds.
So, got the call from the ortho and he’s actually recommending no surgery. It’s been about 4 months and my knee’s only marginally better, but hiscall I guess. Anyway, is there anything y’all can suggest to rehab/bulletproof the meniscus? Outside of rumble rolling, mobility work and strengthening I can do pain free, I’m thinking tke’s, banded x-walks and… open to any ideas. Thanks.
[quote]WhiteFlash wrote:
So, got the call from the ortho and he’s actually recommending no surgery. It’s been about 4 months and my knee’s only marginally better, but hiscall I guess. Anyway, is there anything y’all can suggest to rehab/bulletproof the meniscus? Outside of rumble rolling, mobility work and strengthening I can do pain free, I’m thinking tke’s, banded x-walks and… open to any ideas. Thanks. [/quote]
You sound like maybe you don’t agree with his call on the surgery. Have you thought about getting a second opinion?
[quote]WhiteFlash wrote:
So, got the call from the ortho and he’s actually recommending no surgery. It’s been about 4 months and my knee’s only marginally better, but hiscall I guess. Anyway, is there anything y’all can suggest to rehab/bulletproof the meniscus? Outside of rumble rolling, mobility work and strengthening I can do pain free, I’m thinking tke’s, banded x-walks and… open to any ideas. Thanks. [/quote]
You sound like maybe you don’t agree with his call on the surgery. Have you thought about getting a second opinion?[/quote]
Haha, yyou’re right. Don’t agree with it at all. Problem is time and money. The MRI alone was damn near 5-hundo, and that was after finding the cheapest one I could and with insurance. The one they recommended was close to $900. My deductible also starts over at the beginning of the year and these dude’s have a habit of dragging their feet.
My knee is feeling better, it’s just not where I want it to be, and in the last month or so my right meniscus (surgically repaired) has been getting janky, from overcompensation I assume. I’ma be alright brother. Just frustrated and bitchin’.
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Hahaha, I honestly wouldn’t complain if a stray airplane landed on Howard before the game.
Man, caught a quick glimpse of a Bulls game last week and Rose didn’t look good at all. He looked considerably slower and less explosive, and wasn’t beating anyone off the dribble. For a guy who’s entire game is predicated around quickness, that’s rough. Maybe he just needs to shake the cobwebs off.
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Hahaha, I honestly wouldn’t complain if a stray airplane landed on Howard before the game.
Man, caught a quick glimpse of a Bulls game last week and Rose didn’t look good at all. He looked considerably slower and less explosive, and wasn’t beating anyone off the dribble. For a guy who’s entire game is predicated around quickness, that’s rough. Maybe he just needs to shake the cobwebs off.[/quote]
All they’ve been talking about on sports center today is how much better he is. Better than ever before and added 5 inches to his vert lol
Also they’re saying he’s the guy who can take the MVP away from LeBron.
They also showed a whole rundown of LeBrons first NBA game since it was 10 years ago today. Man, he is ridiculously good. For a straight out of highschool kid to do that is nuts.
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol[/quote]
The East should be really competitive this year. Nets should be up, bulls should be better and the heat still have LeBron lol
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol[/quote]
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Hahaha, I honestly wouldn’t complain if a stray airplane landed on Howard before the game.
Man, caught a quick glimpse of a Bulls game last week and Rose didn’t look good at all. He looked considerably slower and less explosive, and wasn’t beating anyone off the dribble. For a guy who’s entire game is predicated around quickness, that’s rough. Maybe he just needs to shake the cobwebs off.[/quote]
All they’ve been talking about on sports center today is how much better he is. Better than ever before and added 5 inches to his vert lol
Also they’re saying he’s the guy who can take the MVP away from LeBron.
They also showed a whole rundown of LeBrons first NBA game since it was 10 years ago today. Man, he is ridiculously good. For a straight out of highschool kid to do that is nuts.[/quote]
Haha, well, we all know how fair and reliable SportsCenter is for completely unbiased info…
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol[/quote]
The East should be really competitive this year. Nets should be up, bulls should be better and the heat still have David Stern and his refs lol[/quote]
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol[/quote]
Pacers crew, checking in. [/quote]
Pacers were better than the Heat the last two years, but Stern didn’t invest all that time, money and energy in James to have him fail. There’s a reason he’s called “The Chosen One”, and it has little to do with basketball.
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol[/quote]
Pacers crew, checking in. [/quote]
Pacers were better than the Heat the last two years, but Stern didn’t invest all that time, money and energy in James to have him fail. There’s a reason he’s called “The Chosen One”, and it has little to do with basketball. [/quote]
Hahaha your LeBron hate is always entertaining… But to be fair, he really has transford his game over the past few seasons. The guy is the best player in the game these days and you know I’m a die hard Lakers/Kobe guy.
[quote]gregron wrote:
You ready to kick off the NBA tonight? I hope the rockets lose by 40 and everyone but Lin gets hurt lol
I just heard that rose took that year off and brought his vert up from 37 to 42. Good thing he sat out lolololol[/quote]
Doesn’t matter if his vertical went to 52 the Pacers will shut his ass down lol[/quote]
Pacers crew, checking in. [/quote]
Pacers were better than the Heat the last two years, but Stern didn’t invest all that time, money and energy in James to have him fail. There’s a reason he’s called “The Chosen One”, and it has little to do with basketball. [/quote]
Hahaha your LeBron hate is always entertaining… But to be fair, he really has transford his game over the past few seasons. The guy is the best player in the game these days and you know I’m a die hard Lakers/Kobe guy.[/quote]
How? His post game still sucks, he’s still predictable off the bounce (go left: pull up jumper. Go right: bull his way to the rack. No matter what:ref bailout), he’s still suspect from deep and doesn’t handle heavy contact well, which is one of the reasons we’ve NEVER seen him dunk on a bigger player. Without ref favoritism he’s a 22/5/5 guy. But since he’s infallible in the eyes of Stern, he’s a 28/8/7 guy.
