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Rass20's Indigo-3G Log
 

rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Tues: Daughter sick
Wed: Stayed home with daughter sick
Thurs - Sun: Conference

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Mon. 3/5/12

Rev. Band Squat (Purple): 45,95,135,165,185,205,225x5
*No belt, pretty fast. Not full effort as working back in.
Rev. Band DL: 135,185,225x5,5,12

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Tues. 3/6/12

Bench:45,95,135,165,185,205,225x5,5,5,5,5,5,4
1@165x20
*Bad! Supposed to do BAND BENCH but one fell out of bag on way in. Always seen to bench poorly at gym
1 Arm Row: 85,95,100 x 12,12,12
**EASY...don't have any heavier weights.

Hammer:2@35's x 12 (same time)
V-Pressdown:2x12,12
DB Lateral:2@15'sx12,12

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Wed. 3/7/12: Basketball...terrible!

Thurs. 3/8/12
**No workout. Started with a sore throat on Tuesday night. Try to rest so I don't get stuck being sick for weeks on end again.

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Fri: No workout - slept all afternoon
Sat: No workout
Sun: No, still sick

Mon.
Rev. Band Squat (purple): 45,95,135,175,205,225,245,265x3
Lunge: 3x10 ea @ 45
Rev. Band DL (purple): 135,225,275 x 10,10,10
Abs: L-sits, landmines

Jumps:
Vertical: 8
Broad Jump:4
Squat Jump:2 @ 45

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Tues 3/13/12

Band Bench (Purples): 45,95,135,165,185,205x3
**At home with short purples under bench, pretty hard!
Bench: 1 x 20 @ 175
1 Arm BB Row: 95,115,115 x 10,10,10
Seated OH Press: 95x10,10,10
BB Curl: 65,75,85x10,10,8

Jumps: Vertical x 8
Jump Clean: 3x1@45

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Wed 3/14/12

Shoot: 20 min (shot well but not very quick or jumping high)

Hill Sprints: 8 reps on short hill outside YMCA (15 strides each). Rest just long enough to walk back down.

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Thurs. 3/15/12

Shoot: 20 min (good, jumping better)
Power Clean: 5,4,3,2,1 @ 135,140,145,150,155
Clean Grip Elevated Rev. Lunge:3x10@45
Calf Raise:5x10@BW
Cable Crunch:3x12,12,15@96,96,85

Jumps:
VJ x 8
Squat Jump: 45,55,65,75x1,1,1,1
Depth Jump: 1,1

Sprints: 15 stride hill x 8 (rest just long enough to walk down)

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Fri. 3/16/12

Shoot: 20 min. Shot well, felt pretty quick
DB Bench: 3x8x75,80,80
Med. Grip Smith Incline:3x8@165,170,175
Low Incline Flye:2x8@30's
Chins: 6x5@10lbs
DB Lateral: 4x10@20's
Alt DB Curl: 3x8@40,45,45's

Jumps: 10 single vertical jumps at BW (quads and Achille's a little sore so backed off)
**Has only been a few days but I REALLY like the jumps as a stimulus. I feel more loose / quick when I shoot around, even today when I was sore. I am jumping much better on basketball court...not higher than I ever have but higher than I have been recently.
Sprints: Skipped for quads / Achilles

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Sat 3/17/12
*No lifting, day off for legs
Shoot: 20 min. Shot well but not as quick / jumping as high as last few days. Didn't do additional jumps
Sprints: 8 x 15 stride steep hill. Rest just long enough to walk back down

Sun. 3/18/12
Rev. Band Squat (Purples): 45,95,135,175,205,225,245,265,285,300 x 5,4,3,3,2,1,1,1,1,1
Lunge:3x8@55
Rev. Band Deadlift (Purples): 135,185,225,275,315x5,3,3,1,8

Abs: Messed around with straps, planks
Jumps: VJ x 8 singles, Single leg rear leg elevated jumps x 2 each

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

Hey Rass. I'll be following your log. Started searching the site for other people from South Dakota. Nice to meet ya!

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Mon. 3/19/12

Band Bench: 45,95,135,155,175,195,215,225,235 x 5,5,3,3,2,1,1,1,1
Bench: 1@185x17 (goal was 20)
1 Arm BB Row: 3x8@115,120,125x8,8,8
Seated OH Press: 3x8@105x8,8,7
BB Curl:
-Fat Grip Narrow / Wide: 45x10,10 - 65x8,6 - 75x6,4
Planks
Jumps: VJ x 10

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Wed.

Hang Snatch: 45,65,85,95,95x5
Face Pull: 4x20
Rev. Hyper: 5x20@BW only

Push Press: 115,125,135,135,135,135x1,1,1,3,3,3

Fr. Squat: 135,155,175,195x1,1,1,1
Standing 1 Arm Row: 85,100,100x10,10,10
Incline:135,145,155x10,10,9

Deadlift:135,185,225,275,315x3,3,3,1,3
Pulllup: 5x5@BW

Hill Sprints: 9 sprints at 15 step hill

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Fri. 3/23/12

Shoot: 20 min. Good. Dunk easy. Shot well

PC: 5x5 (60-80% max) @ 135
Band Dislocation:5x10@ long black band
Rev Hyper:5x15-20 -->Back Hyper: 5x15@BW

Trap DL: 6-10x1 (60-70% max) rest 20-45 sec between 1@135x1, 5@225x1

OH Press: 3-5x1 (85-97% of max)-OK to grind but don't miss rep: 135,135,145x1,1,1
Rev. Grip Chin: 3-5x8 3x8@BW
Clean Grip Hang Pull: 3x8@135,145,145

Squat: 1 x 5 @ 225
1 Arm DB Incline: 3x6-10@35,40,45,50x10,10,10,10
**Great ab workout...have to practice a little and I think the weights will come up

Hill Sprints: 9 x 15 stride hill (rest to time it takes to walk down)

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Sat. 3/24/12

Shoot: Went to shoot, hamstrings felt sore but not terrible. Then...I think i pulled my left hamstring. Not terrible pain or anything but stopped so I wouldn't make it worse. Maybe need to change the frequency of hill sprints / add in flat sprints?

Sun. 3/25/12
-No workout, rest hamstring

Mon. 3/26/12
-WIfe had class, daughter's bday

Tuesday 3/27/12

Hang Snatch: 5x5295
Band High Row: 5x20, Long black band: 4x15
Rev. Hyper: 5x15-20 (Did Back Hyper 4x15 -no rev hyper machine)

Box Squat: 6-12 x 2 6@135x2

Rack Dead:135,225,315,265,405,455x1
Parallel Chin: 3-5x3@ BW,25,35,45,55x3,3,3,3,3

Push Press:45,95,135,155,175,185 x 3,3,2,1,1,1
Hammer Row-->Seated Cable Row: 148,156,164x10,10,10

Low Incline Hill: 4x20 strides
High Incline: 4x15 strides

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

WEDNESDAY 3/28/12
Shoot: 20 min. Shot well. Stiff. Couple 1 hand dunks. Lots of kids.

THURSDAY 3/29/12
Basketball: 2 hours. Not as bad as before the season, but still got REALLY tired. Didn't shoot well.

FRIDAY 3/30/12
Hang Clean: 5x5@135
Straight Arm Pullover:5x20
Back Hyper:5x15

Bench:5-8x3 (dynamic)

1 Arm DB Jerk: 3-5x1
Ring Chins:3-5x10
Snatch Grip Hang Pulls: 3x8

Trap Bar Dead: 1RM
Floor Press: 3RM

Low Incline Hill: 4x20 stride
High Incline Hill: 4x15 stride
**Also doing 10-14 jumps throughout workout

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

MONDAY 4/2/12
BBall: 1hr 20 min. Tired. Getting better endurance VERY slowly.

TUESDAY
Hang Clean: 5x5@135
Straight Arm Pullover (Plate Pullover): 25,25,35,35,35 x 15
Back Hyper:5x15

Bench:5-8x3 (dynamic): 135,155,165,165,165,165x3
*Don't know if its the bench or the wider grip bar but every time i bench at the gym I feel REALLY weak!

1 Arm DB Jerk: 3-5x1 @ 45,60,65x1,1,1 1@70 - MISS
Ring Chins (Neutral Pullups):3-5x10 @ BW x 10,10,8
Snatch Grip Hang Pulls (Hang Snatch): 75,85,85x8,8,8

Trap Bar Dead: 1RM @ 135,225,255,285,315
**OK..haven't done much trap DL felt very unstable, "wobbly" standing up
Floor Press (Bottom Up Dead Stop Bench from Rack): 135,185,205,225x3
***OK with this. Started a few inches from chest. First time I used this setup

Hill Sprints: 7 sets long hill (23-25 strides)

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

THURSDAY 4/5/12

*AT HOME, HAD TO CHANGE SOME LIFTS
DB Snatch (Hang Clean): 5x5@135
Band Pull Aparts: 5x20@ long black
RDL: 5x15@135

Dynamic Rack DL (Rev DL): 6-10x1@135,185,225,275,275,275,275,275,275,275
**Don't really feel much transfer from rack DL's, switched to Rev band DL

Board Bench: 3-5x1@135,185,225,245,265,275,275
1 Arm DB Row (Inverted Strap Row): 3-5 x 6-10 (5x10@BW)

Front Squat: 3RM@195 (Last one got a little sloppy)
Pullups: 3-5x3@BW,25,50,25x3

Jumps: 8 singles
Holds: Practiced 5 sets each of OH, Extension, and Pelvic hold using 95 to 135

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

MONDAY 4/9/12

Power Clean: 8x3@135,145 and 6 sets @155 (good, fast, easy) Flexing lats and holding helps strengthen second pull
Band Face Pull:5x20
Rev Hyper:5x16 on Back Hyper

Bottom Up Squat (Dynamic): 6-12 x 2 6@135 at very low squat off pins

Arched Back Good Morning:3-5x1...did 5x3@155, haven't done GM's before and didn't feel comfortable going heavy yet
Chins: 3-5x5@BW,25,35,45x5,5,5,5
1 Arm DB Hang Pull: 3x8-->NO

OH Press: 3RM@135

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

TUESDAY 4/10/12

Power Snatch: 45,95,105,115x3,3,3
*Worked on 3 position holds, short break, full reps at each weight. At 115, form broke down (not catching with arms fully extended)

Power Clean: 135,155,175,185 x 3,3,2,1
**Continued working on holds in between. 185 wasn't "hard" but didn't feel perfect so stopped. Overhead holds at 135 went well. Pelvic hold good. Extension hold I am really bad at. Often can't even balance on my toes for more than a few seconds.

Jumps: 10-12 vertical jumps at BW

Hill Sprints: 9 times up steep hill (about 20 strides each)


WED
Power Snatch: 8x3@95
*Light weight but felt really good. DId at home.
Band Dislocation: 5x20@ purple

Box Squat: 6-12x2: 8@135 x 2
**Good. Fast.
Bench:3-5x1 @ 45,95,135,165,185,205,225,245,265,255
***245 felt GREAT, thought I might break a PR. 265 "felt" really heavy, thought I was going to get stuck but went up pretty fast. I think this is the "CNS" component. I haven't been grinding out reps at higher weights so it "felt" heavy but I pushed so "fast" it went up. Still went back down to 255 for 3rd set. Here, felt a "twinge" in AC joint on left so stopped.

Rev Band DL: 1x5RM. 1x5@350 with 2 long black bands
Sprints: 10 sets of 20 stride sprint. Did first few accelerating slowly, couple at 90%, then finished 1-2 all out. Felt good.

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

Thursday 4/12/12: No basketball. Shot around a little.

Friday 4/13/12

Hang Clean: 8x3 @ 135,145,145,155,155,155,155,155x3
Band High Rows: 5x15 at 2 long black bands
Back Hyper:5x16

Deadlift (Dynamic): 6-10x1@135,225,225,225,225,225,225,225,225,225 x 1

Seated OH Press (Circa Max):3-5x1@135x1,1,1,1,1
Ring Chin (Rope Pullups:)BW x 8,8,6,6,6

Bottom up Squat: 1RM@ 135,155,175,195,205,225x1
Cable Row:4x6-10@168x10,10,10,10
Dips:3x6-10@BW x 10,10,10,10

Jumps: 12 Vertical jumps
Sprints: Ran out of time

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

TUES 4/17/12: B-ball 1.5 hrs. Good endurance. Shot well. Dunk easy.

WED 4/18/12
Hang Snatch:5x5@ 95
*Pretty easy and fast. Feeling much more comfortable in OH "catch" position
Band Pull Aparts:5x20@long purple

Front Squat (Dynamic):6-12x2@ 45,95,135,145,155,145,135
Incline:5-8x3@45,95,135,145,155,155,145,135

Trap DL (Circa)*At home, had to do traditional DL: 3-5x1@255,275,295,315
DB Press **Had to do seated OH press: 1x5RM@ 125

Jumps:8-10
Sprints: NO!

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

FRI 4/20/12
Hang Snatch:5x5@100
Band Face Pull:5x15-20@ 2 long black
Back Hyper:5x17

Push Press (Dynamic):5-8x3 @ 95,105,120,115,120,125

Front Squat (Circa): 3-5x1 @ 54,95,135,155,175,190,205x1
Cabe Row:4x6-10@ 186x10,10,10,10
Incine:3x6-10@135,145,145,145x10,10,10,10

Deadlift: 3RM. 135,185,225,265,295,325x3,3,3,1,1,3
*Great lift. 325x3 with no belt, no breakdown of form. Felt really solid and could have done more but happy with 3RM

Jumps: 5 @ BW and 5 holding 25lb plate
Sprints:NO!!!

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

MON. 4/23/12
PC: 5x5 (60-80% max) @ 135,145,155,155,155x5
Band Dislocation:5x10@ long black band
Back Hyper: 5x17@BW

Trap DL: 6-10x1 (60-70% max) rest 20-45 sec between 6-10@225x1 1@135, 9@225
*Fasater and more stable than 1st time

OH Press: 3-5x1 (85-97% of max)-OK to grind but don't miss rep: 3-5x1 @ 115,125,135,145,150x1
Rev. Grip Chin: 3x8@BW,25,35 x 8,8,5(then dropped weight and 3 more @BW)
Clean Grip Hang Pull: 3x8@135,145,145

Squat: 5RM. 45,95,135,165,165,195,215,235x5
1 Arm DB Incline: 3x6-10@40,5055x10,10,10

Jumps: 5@BW, 2@25
Sprints: No

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rass20
Level 5

Join date: Jul 2011
Location: South Dakota, USA
Posts: 209

WED 5/25/12
Hang Snatch:5x5@100
Band High Row:5x20
Hyper:5x18

Dynamic Box Squat:6-12x2 2@135x2 2@145x2

Circa Max Rack Dead: 3-5x1 @ 135,225,315,405,425,445,465x1
**Good. Put 45lb plate on top of step on stood on last time. Bar right at middle of kneecaps. No belt. Back felt fine.
Parallel Chin: 3-5x3@BW,25,45,55

Push Jerk: 1RM 135,145,155,165,175 x 1 190 x MISSED
1 Arm Row: 3-5x6-10 3x10 @100

BW Jumps: 8x1
25lb Jumps: 5x1

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