I train for basketball - speed, strength, vert, etc.
I am also trying to add some weight to my frame
Age: 17
Height: almost 5’10
Weight: approaching 140
I have been training this offseason since the beginning of March
In March, my numbers were as such:
max Bench: 130
max Squat (parallel): 230
max Deadlift (snatch-grip): 195
Since then, my numbers have improved to:
Bench: 145 x 3
Squat (parallel): 250 x 5
Squat (full): 225 x 3
Deadlift (snatch-grip): 225 x 3
my routine has been more or less along the following lines:
Monday - Max Effort Upper Body, Lower Body Plyos
Tuesday - Shoulder Prehap, Grip Training, Abdominal Movements
Wednesday - Max Effort Lower Body
Thursday - Upper Body Plyos, Upper Body Hypertrophy
Friday - OFF
Saturday (depending on how tired I am) - Max Effort Lower Body or OFF
Sunday - OFF
it’s based mostly off of Defranco’s program, but every third week i tend to go light and use some speed movements such as Jump Squats
kobeflight - wherever you are - this is how you train.
Congrats on your progress TheDragon, looks like you are on your way. I used to be a skinny bastard too. Now I’m just less skinny
Good Luck
ha ya…ive managed to put on almost 5lbs since March, but my weight fluctuates so much that i can never really be sure of exactly how much i’ve actually put on…
Wednesday, June 9, 2005
Agility Ladder Circuit
Parallel Squats - Bar x 7, 135 x 6, 185 x 5, 225 x 5, 255 x 5
Good Mornings - 135lbs - 3 x 7
Bench Press - Bar x 14, 95 x 7, 115 x 5, 135 x 5, 145 x 4
DB Bench Press - 50lbs x6, x6
DB Bent Rows - 50lbs x10, x10
DB Curls - 25lbs x10, x10
i’ve noticed on the bench press, when i get to 145lbs, i am tending to bounce the bar at the bottom…is this a bad thing because it is using the stretch-reflex or is it a good thing because i am becoming more efficient at the movement?
ya, while my schedule was mostly based off of defrancos, i’ve also tried to incorporate some of KellyB’s training principles as well as others. One link i especially like is:
it is from there that i began to do squats & GMs on the same day and DLs & RDLs on the same day
while i would love to incorporate unilateral movements, i have avoided them for a few months for health reasons. those reasons are more or less gone, but i am playing it safe until i’m completely secure about reincorporating them
timings were done using my ipod, so there were no hundreths or tenths of a second…not sure how good these times are, but its my first time running since like february (basketball…)…its my first time doing the mile since like the 6th grade also…
Bench Press - Bar x 14, 95 x 7, 115 x 5, 135 x 5, 150 x 3
DB Bench Press - 50lbs x6, x6
DB Bent Rows - 50lbs x10, x10
Uhh, I can gurantee that you didnt run the 100m in 9 seconds, because that would be a world record by a tremendous amount:)
Those iPod timing things arent very accurate, especially for such short events like sprints. Go out and spend 5 bucks on a cheap stopwatch (I’m sure you could afford it if you have an iPod…), it’s all you need to help you track your progress.
Full Squats - Bar x 7, 135 x 5, 185 x 5, 205 x 4, 225 x 3
i had hoped to go all out on a mile afterwards to see how fast i could go, but i seem to have strained my hamstring…it doesnt bother me that much to move, but it feels a bit awkward…i can really feel it when i try to do a step-up stretch (?) (like an elevated lunge on stairs)
Bench Press - Bar x 20, 95 x 7, 115 x 5, 135 x 5, 150 x 3
DB Bench Press - 50lbs x6, x6, x6
DB Bent Rows - 50lbs x11, x11, x11
Snatch-Grip Deadlifts - 135 x 5, 185 x 3, 200 x5, x5, x5
RDLs - 185lbs - 3 x 6
I came up with a somewhat new split last night, and I plan on completing the entirity of every workout this week, in hopes of evaluating this new split and seeing how well my new programs going to work.
I took a look at my goals at the beginning of March and I looked at how I was progressing, and I felt that I needed a little more determination if I were to achieve them. In terms of weight room numbers, im somewhat on track for my Bench and SGDL, but my Squat numbers are nowhere near on track. My goals are, for november 1, to have my maxes look something along the lines of:
Bench - 200
Full Squat - 300
Parallel Squat - 400
Snatch-Grip Deadlift - 275
So with that all in mind, I came up with a new split, fairly similar to my old one, but with hopes of improving at a faster pace and in hopes that the slight changes will help me use my determination to continue to improve.
I have condensed a leg workout and combined it with Max Effort Upper Body on Mondays.
I have added Tempo/Running work on Tuesdays (for conditioning and active recovery) along with shortened and slightly altered Accessory Upper Body.
I have added a Dynamic Effort Lower Day on Wednesday.
Thursday is the same with the Upper routine (plyos + repetitions) but with another day for Tempo/Running.
Friday is a Max Effort Lower Day for squatting.
Hopefully this new split, with the increased levels of work, can help me improve more!
2 x 5 1-Leg Split-Squat Jumps (each leg)
3 x 4 Drop Jumps (land in 1/4th squat) (3 steps on ladder = 33 inches)
3 x 4 Drop Jumps (land in 3/4squat) (3 steps on ladder = 33 inches)
4 x 4 1/4 Jump-Squats w/ Reset - 95, 95, 75, 75
4 x 4 Box Squats - 205lbs
4 x 4 2H Dumbbell Swings - 50lbs
2 x 4 Upper Body Altitude Drops (3/4th arm bend)
2 x 4 Upper Body Plyometric Box Depth Push Ups (1/4th arm bend)
Barbell Bench Press - Bar x 10, 95 x 5…140lbs - 4 x 5
Military Press - 80lbs - 3 x 7
Chin Ups (palms facing away) - 3 x 11
Bicep Curls - 30 lbs - 2 x 7
this workout was supposed to be for yesterday, but i was too tired (either from overtraining, sleeping really late the night before, or a combination of both)
i think it makes more sense to have this workout today anyways
i was supposed to have a heavy lower body workout today, but i dont think i would have been up for that
