I missed training!!! due to falling a little ill. This was freaking terrible. It sucks.
On the bright side, it just makes you more motivated.
Ren
alrighty, I had my one day that I missed training. As they say in the army, “get switched on” “sort your life out”.
My and my buddy played tennis pushups. I incorperated core into it. This took about 45 minutes.
I really need to get internet at my own house.
-warmup
2 laps around the soccer field in bare feet.
static stretching
easy med ball tossing
-med ball satellite creation
single forward jump tossX1 medballX6reps
double forward jump tossX1 medballX5reps
triple forward jump tossX1 medballX5reps
forward jump tossX4 medballX3reps
rear jump tossX4 medballsX3reps
Granny launchx4 medballsX3reps
-power cleans(not exactly sure about these)
warmup with bar
set 1: 60kilosX5
set 2: 70kilosX5
set 3: 80kilosX4or5
set 4: 85kilosX4
set 5-8ish with 40kilos: did hang cleans to work on technique. Next time I will focus heavily on keeping my arms straight and having my elbows face outwards.
-bench press
set 1: 180lbsX6
set 2: 190lbsX4
set 3: 210lbsX3
-didnt do apple pie, must do this from now on.
-cooldown
regular cooldown
There, now I am all caught up. This week was really not that productive compared to the past, BUT: It only makes me more motivated when distractions get in the way and I overcome them.
With that said, See all of you next week at training.
100 KILOS!!!for the PowerCean!!! ARRRRRRRRRGGGGGGGGGGGGGGG AAAAAAAAAARRRRRRRRRRGGGGGGGGGGGGG
Awesome Job Ren! That is something to be proud of…and even more so since you are 6’4".
Wow, i heard about this guy, they say he lifts mad amounts of weight in short periods of time! CRAZY!
I appreciate that. It feels so damn good and I hope to keep on improving.
I’ll be refining my goals, since the only thing that stands is to be SS or Superman by 25. I will need to come up with something more specific, like SS3 by 25. 
Not sure what it will be yet. I just think I need some short term goals, while keeping my original goal.
lets play catch up on the journal.
I didnt write monday, wednsday, and friday down. Thus, they will be vague like so.
-warmup
light shoot around, mainly focusing on form.
stretching
-shooting
3pt,foul,form, elbows, and dribbling.
-core
10ex 30on/off w/ 5kg medball
-cooldown
light jog
stretch
post-supp
ZMA’s
Food
water
-warmup
regular warmup
-sprints
20m hill climb sprintsX 10(approx)
-power cleans
set 1: 40kilosX5 reps
set 2: 60kilosX(3 hang cleans,3 power cleans)
set 3: 70kilosX5
set 4: 80kilosX5
set 5: 90kilosX5(2 catched,3 dropped)
-bench press
set 1: 185lbsX6
set 2: 195lbsX6
set 3: 210lbsX3
-apple pie
2X(bicepX13X30lbs,Lat Pull downX15X130lbs, tricep pull downsX15X100lbs)
-core
10ex 40on/off w/ 4kg Med ball
-cooldown
regular
DLP @ 33
-warmup
not much of one, but still there, with some stretching.
-shooting
Did some 3pt with some random baller who was in grade 8.
-core
10ex 30on/off w/ 5kg medball
-cooldown
light jog
stretch
post-supp
ZMA’s
Food
water
100 KILOS DAY
-warmup
regular warmup
-sprints
8X20m hill sprint w/ 3min break
-power cleans
set 1: 60kilosX5 reps
set 2: 70kilosX5
set 3: 80kilosX5
set 4: 90kilosX1, this is where herb said it was too easy, looked like I wasnt getting a work out. “put on a 100” he says, Then I go ARRRRGGGARGAGARRAFAD(*spit flying everywhere) and success. 100 kilosX4(2catch,2 drop)
-bench press
set 1: 135lbsX10
set 2: 185lbsX6
set 3: 210lbsX3
-apple pie
2X(bicepX13X30lbs,Lat Pull downX10X130lbs, tricep pull downsX15X100lbs)
-core
10ex 40on/off w/ no medball(had to do at home)
-cooldown
regular
This was such a good day. I just want to train more and train well. Cant forget to thank herb for everything, and thank you shane and andrea, and every other influence that pushes me in a positive direction.
So the day at work was light, and I ended up going for a nice massage in the late afternoon. Once that was all finished my teammate John from the bball team invited me out for some outdoor thug baller G-unit style play.
I warmed up properly and stretched. I played a couple games of 3 on 3. Then when everybody was done me and john played some 1on1 just like last year. Now this was the first time I got to test my scary new abilities on the court. Last year me and john played approximitly 17 one on one games, with me winning 1. At the end of the season I trained with herb, and he went to vancouver to play basketball with Chris viel every single fricken day. It was fun. He started talking smack like he always does. He plays verbal one on one but this time I could talk back cause I had every right too. I won the two games we played that evening. No need to waste anymore energy, I had training the next day. I look forward to playing him so more to make sure this was not just luck. Didnt win them by too much, always tried to conserve energy. Most important part is: I trained with herb, he played ball every single day.
The best part was to feel what the training has done for me. I have not tried hard since the end of last season. It was a completely different body that I was controlling. I was so much stronger, faster, and smoother.
enough talk. more training.
-warmup
2 laps
stretch
toss med balls
-med ball toss
rear orbiterX4ballsX4reps
jump orbiterX4X4
single jump tossX1X6
triple jump tossX1X4
-plyos
quick jumpX10
quick double jumpX6
6 rabbit jumpX7
quick jumpX10
-power cleans
warmup with 20kilos and 40kilos
set 1: 70kilosX8
set 2: 80kilosX8
set 3: 90kilosX5,80kilosX1
-bench
light weights to make shoulder feel better
-core
10ex 40on/off w/4kg med ball
-apple pie
bicep curlsX30lbsX12repsX2sets,pushups with sfu football start, shoulder side raises.
-cooldown
usual proper kind
I am looking forward to every training session, as USUAL. Oh and this was a relativily light day. I had to tone it down due to my lower back giving me a little bit of pain. I will be going to phiso on monday. I dont think its that bad and hope that the phiso duder thinks the same thing.
Ok, so that is exactly two weeks since my last entry.
The first week of the absence is due to me not having much access to the internet. But no worries, I am going to cheat a little bit and tell you and (future me) what this week was all about. I couldent lift heavy the entire week due to back injury/pain/annoying thing. I did the full workouts and tempos as usuall. So, nothing was different except for an overall attempt to rehabilitate my back. To do this I avoided heavy lifting, took it easy at work, didnt do any pain activiting core motions. It was good, and I showed quite a bit of recovery.
The second week of absence I went on a road trip to vancouver island with some good friends. I iced as much as a could, did tempo workouts(Mon,wed,fri), and sprint sessions(tues,thursday). Despite the effort to excersice, my back got gradually worse. I believe this is do to poor sleeping conditions(Sat and Sun night slept in a tent on solid ground for about 8 hours). I know… not smart. So, I think the rest is history. It wasnt even that fun, but thats probably cause all I could think about is how much time I am wasting. In the end, it was just an inconvenience.
(enter sat. training sesh later)
Ok, so that is exactly two weeks since my last entry.
The first week of the absence is due to me not having much access to the internet. But no worries, I am going to cheat a little bit and tell you and (future me) what this week was all about. I couldent lift heavy the entire week due to back injury/pain/annoying thing. I did the full workouts and tempos as usuall. So, nothing was different except for an overall attempt to rehabilitate my back. To do this I avoided heavy lifting, took it easy at work, didnt do any pain activiting core motions. It was good, and I showed quite a bit of recovery.
The second week of absence I went on a road trip to vancouver island with some good friends. I iced as much as a could, did tempo workouts(Mon,wed,fri), and sprint sessions(tues,thursday). Despite the effort to excersice, my back got gradually worse. I believe this is do to poor sleeping conditions(Sat and Sun night slept in a tent on solid ground for about 8 hours). I know… not smart. So, I think the rest is history. It wasnt even that fun, but thats probably cause all I could think about is how much time I am wasting. In the end, it was just an inconvenience.
-warmup
2 laps in bare feet
static stretching
light med ball tosses
-medball launching(4min-5min rest inbetween)
rear orbiterX3medballsX4
forward orbiterX3medballsX4
single jump tossX6
double jump tossX4
Triple jump tossX2
-plyos
up-upontomattX10
up-down-upontomattX6
up-down-up-down-upontomattX5X2sets
-power cleans
I dont exactly remember how this went.
set 1:50kgX5
set 2:60kgX5
set 3:70kgX5
set 4:80kgX5
set 5:90kgX5(ended here due to stupid back pain)
-bench
warmup: 135lbsX10
set 1: 185lbsX6
set 2: 205lbsX4
set 3: 225lbsX1.5
-core session
12ex-4kg medball-30sec on/off-
-apple pie
bi’s(30lbs) n tri’s(120lbs) 2 sets each, 15 reps
-cooldown
dribbling/shooting
stretching
post-supp and food
water
contrast shower
So good be back from that trip.
-warmup
5min dribbling
static stretching(lots of improvement since I started doing it properly)
-shooting session
45minutes of alternating intensity
60%(intense stuff):
10 shots from 3pt/15ft(free throw)/close up
or Dribbling practice
easy stuff:
5-10 free throw shots
or close up form
-core session
11ex-5kg medball- 30-40sec on/off-
-apple pie session(with power clean practice)
2 sets of:
power clean complex motions, 4ex of 5 reps
shoulder extensionsX20lbsX15reps
lat pulldownX130lbsX15reps
(15 sec break intween sets)
-cooldown
post-supp
hot-tub stretching
contrast shower
food
water
My back is getting alot better, I was able to do more core excercises with hardly any pain. Its amazing how much I have learned since I started training, and even more amazing are the improvements. I am looking forward to seeing the training crew tommorow.
Ok, so a week has past. Now its tuesday already and I am starting to skip journal entries. This is due to my lack of access to the internet, as I am staying at a house that doesnt have an internet connection. No worries, I’ll be moving to a place with internet connection in two weeks!!!
The past week has being great. I managed to do a core workout every day which is probably a first. Usually I miss one day. By saturday last week I was in almost perfect condition(VERY LITTLE BACK PROBLEM) and I managed to power clean 100kilos for one rep. Everything else in training is going fine. I hope herb times my 30m sprint soon, I want to know if I have improved.
My 21st birthday was this past weekend. In a short sum up: I went skydiving(tandom at 10,000 ft), went out with a group of friends, and got tered. Skydiving was freaking amazing and I hope to make it a hobbie or greater.
Thats about it for now.
wow, so two weeks have past.
I am still training but the last 3 days have went to the dogs. before this period of minor inconvinces I have trained diligently. I am now at 215lbs which was inconceivable to me 2 years ago. once i have the internet on a regular basis I am sure there will be more entries, but until then I’ll just report to my future self that these two weeks were good, but not perfect.
I hope I get some more sprint sessions with herb, cause my last 30m time was 4.08, when it used to be 3.89. There was alot of variable to throw me off that day, plus the extra weight that I am carrying now. All the same, these next two weeks will be filled with the same effort as every other week. The effort of ignoring the distractions and focusing on the goals.
I love shite.
-warmup
regular warmup with 3 accelerations
-sprints
6X30m sprint w/ 5min break
-power cleans(since I was at the rec center I had no platform to drop weights on, so I only went up so far, I did have 2 layers of mats so that I could drop them slowly for the deadlifts)
warmup
set 1: 40kilosX5 reps
set 2: 60kilosX5
set 3: 80kilosX5
-Deadlifts
set 1: 100kilosX5
set 2: 120kilosX5
set 3: 140kilosX5
-bench press
warmup
set 1: 185lbsX5
set 2: 195lbsX5
set 3: 2055lbsX4
set 4: 215lbsX3
set 5: 225lbsX2
set 6: 235lbsX1
-apple pie
Bi’s and tri’s
-core
10ex 40on/off w/ 5kg medball did these well,
-cooldown
regular
Solid training day. the sprints felt really good. Much better then before. No injuries.
holy smokes dude, that is a solid workout. nice job! MACHINE! hope you had someone spotting you on that max bench!! WOW