Zebano's Training Journal

[zebano]

I took Wednesday off since most off the basketball guys started a Wednesday night golf league (boring). This morning I did

10 min jog
back squats:
5 no weight
5 bar
5x115
3x185
3x5x195

OH Press
3x5x85 - three sets is so much easier than 5.

Deadlift
1x5x135
1x5x205

Walking lunges w/ a twist
unweighted bar 2x10

Medicine ball wall tosses (sideways)
3x10x8lb on each side.

 

[zebano]

Friday: BBall

Friday -Mon. I became a carpenter (new awning over the front door) and I now understand why my uncle has had surgery on both shoulders. Lots of above the head work had my shoulders sore.

Tuesday:
It's now golf league time on Wednesday's so the basketball group has been looking for new times to play. We had a list minute call for players so I said I'll be lifting come and get me
10 min jog

Squats:
5xbodyweight
5xbar
3x135
3x5x205

Bench: 3x5x120

BBall: 75 min.

Missed: Rows, Wall tosses, Bicycles, single-leg lowers, agility drills (ladder & 1 leg jump rope), 30 min cardio.

I weighed myself at the end (when I usually weigh myself, yes water weight is down) and I'm was down to 178, the first time I've been below 180 since last summer!

 

[zebano]

Last Week

Wednesday: off (not intentionally just didn't have time due to the job)
Thursday: 65 min Basketball
Friday:

10 minute jog

Squats
10xbodyweight
5xbar
5x135
2x225 (I wasn't feeling great and realized I couldn't do this)
3x5x185

OH Press
3x5x90 (sweet, this is an amazingly hard lift to add weight to for me)

Deadlift
1x5x135
1x5x225

1 arm bent over rows
3x5x55 (each arm)

Pullups
2x3

WallTosses: 3x10 each side, 2x10 straight (10 lb ball)

Calf Raises: 20

Core work: bicycles (50), leg lowers 2x10, straight leg twists (2), seated medicine ball twist (20)

Exercise Bike Intervals 30 min (1min fast, 1 min slow) level 1/7 first 10 minutes (easy) 4/10 the last 20 minutes (still a bit too easy).

Weekend: painted the whole house. Up and down ladders. Not hard but 10 hours of painting gets tiring enough that I had no appetite for physical exertion afterwords.

 

[zebano]

Monday: 90 minutes of Basketball and I was gassed afterwords, nearly puked during the last game due to my level of exertion.

Tuesday morning: The legs were sore already and I'm having trouble getting up the energy to increase my squat. Times between my sets were really long today (~1:30).
10 minute jog
squats
5xbodyweight
5x135
3x5x185

Bench
5x125 - nearly failed on third rep
2x5x115

1 arm bent over rows
3x5x50

Medicine ball twists 1x10 each direction
Medicine ball throws 3x10x8lb each side
calf raises 20

Exercise bike steady state: resistance 8, RPM >90, duration 30 minutes for a total distance of 10.1 miles.
bicycles 40
single leg lower 20.

I've got a tennis tournament Friday-Sunday where I"m playing 3.5 singles and doubles.

 

[SociallyChallenged]

Hey man, I'm curious as to where you got the idea that 1:30min of rest was "long" for rest between squats. I believe it's normally suggested to rest between 2 and 3. Perhaps this is why you're having so much trouble increasing your squat. Your body doesn't have sufficient time to recover. Try resting more. I feel like crap when I rest 1:30 compared to 2:30.

 

[zebano]

Yeah,you're right, other people at the gym take longer, I just hate standing around recovering (or leaning against the machine gasping). I'm actually down weight on the squat since last week, so I'm wondering if it's not diet or sleep that needs adjusting.

 

[SociallyChallenged]

Originally posted by: zebano
Yeah,you're right, other people at the gym take longer, I just hate standing around recovering (or leaning against the machine gasping). I'm actually down weight on the squat since last week, so I'm wondering if it's not diet or sleep that needs adjusting.

It may be one or the other or both. You may even potentially just need to take a week off. Try resting more though. 1:30 is never enough for me if I'm going heavy. My last set of 5x280 I made sure to take close to 3 minutes. It makes a really big diff. I hope that helps, man.

 

[zebano]

The weather was kind to me and I got to play two sets of tennis last night which I won 6-4; 6-3. The winning was nice but I took a lot away from the match.

1. My endurance/recovery ability is 20x better than before. Even at the end of the match I was sprinting for every ball. Sure a few points left me gasping but I recovered and got back in the match.
2. My first step is a lot more powerful than it has been in the past.
3. It took a long time to get my backhand timing down (second set) so at my tournament I'm going to have to be sure to warmup well before my first match.
4. Volleys hit the net tape a lot, so just hit em with more clearance, hitting a returnable shot that's in is better than going for a winner and completely missing.
5. My overheads stink. For some reason I properly hit overheads on topspin lobs, but not slice/flat lobs that have more of a downward trajectory even when they're short. I may resort to bouncing them to get better timing.
6. Serve and volley - I was well balanced and quick to the ball, so as long as I don't muff the shot this will be a great way to play.

Practice with my doubles partner tonight so I can work on volleys/overheads. I'm excited for the weekend.

 

[zebano]

Played two sets of doubles last night and played ok. Made general errors in every phase of the game but they were infrequent so I think I'm good to go for the weekend. Lost both sets 5-7; 6-7 (5) but since our opponents are a level above us (.5 NTRP) I'm pretty happy with the results. My serve in particular was lethal.

Registration is closed and I'm waiting on the schedule. I'm going to play basketball over lunch, and if I have no matches on Friday I will lift light latter today and rest Friday. If I do have a match tomorrow, I'll shut it down and skip lifting. There are only 8 people in my section (bad turnout) so a max of 3 singles matches and 2 doubles matches which is still plenty assuming they're competitive.


Edit: I played basketball for 90 minutes over lunch and had to defend the best athlete out there... My legs are just dead. The rest of the day is off and hopefully tomorrow as well. Time to carb up.

 

[zebano]

I've got my first tournament of the year under my belt and I learned a few things.

1. My volleys are good enough to beat the old foggies but not young guys who can move well.
2. My power game deserts me in a tournament setting, more training is called for to be able to hit winners under pressure.
3. My backhand has improved immensely and is a solid shot if not one that will win me points.

6 sets on Saturday, I took Sunday off and played basketball for 80 minutes over lunch. I've got my Monday league tennis tonight. I start lifting again tomorrow. 1.5 months until my next tournament.

 

[zebano]

So I weighed in at 176 this weekend which is excellent for me.

Sunday: 2 sets of singles
Monday: 3 sets of singles
Tuesday: 65 minutes of basketball (would have been 90 but we had to sub)
Wednesday: Began str training again
Squats: 3x8x185
Lunges: 2x10 w/bar
Lateral Lunges: 2x10 w/bar
Bench: 115x5, 115x6, 115x7
Bent over single arm rows: 50lbs 3x7 on each side.
Medicine ball twists 2x10
Medicine ball throws: 3x10x8 each side.
calf raises: 20
Exercise bike: 15 minutes at level 8 (side note recumbent bikes are much harder than the normal bikes).

 

[zebano]

Thursday: day off
Friday: 90 minutes basketball and was it ever awesome. We didn't have 5 so we played in on the middle court, where all the real ballers play and we flat out outhustled them, winning two out of three (losing the third 10-9) despite them dunking on us a couple times.
Saturday: Family reunion so I played about 30 good games of ping pong, then I started drinking... play went downhill quickly after that. I think my cousins have some seriously incriminating photos however.
Sunday: construction on I-35 kept me in the car for 9 hours... no workout.
Today: 60 minutes basketball. Man was I playing poorly. Oh well I got the exercise I wanted and I've still got gas in the tank for tennis tonight.
Weather was muggy and 95, ouch. 2 sets singles, 2 sets doubles and I'm very sore.

 

[zebano]

Tuesday:

10 min warmup
Lifting
squat: 1x10x115, 3x5x185
OH press: 3x5x85 -I was feeling really crappy should have tried to up the weight, this lift has gone nowhere and it's my fault.
Dips: 5,7,5
Exercise bike 25 minute xcountry course. Most of this was good interval work, but the two minutes on level 17 just hurt.

Wednesday: rest
Thursday: 60 minutes of basketball.
Friday:
Squats: 1x10xbar; 1x5x135; 3x5x205
Bench: 3x5x125
Single arm rows: 3x5x55 each arm.
Exercise bike: "CrossCountry" most of this was a hill workout and solid work, but the 2 straight minutes on level 17 in the middle of the course just hurt (30 minutes).

 

[zebano]

Friday: Singles tennis 6-3; 6-4
Saturday: Singles tennis 6-4; 3-6; 6-3. Unfortunately my knee started acting up and I had to put my brace on. Time to see the doc again... =(
Sunday: rest & I took my daughter for a bike ride which involved me walk/jogging 2 miles with her (at about a 12min/mile pace... slow).

Monday: 3 sets of tennis
singles 6-4; 5-7 against a guy I'd never played but he regularly beats someone who beats me so I was very happy. Conditions were very windy and I handled that well with superb net play.
Doubles: 0-6 I hate to say it but I got a bad partner.
Tuesday: Very sore legs this morning, jogged 10 minutes just to get loose.
Squats: 1x10xbar; 1x5x135; 2x5x185; 1x5x205
OH press: 3x5x90
Deadlift: 1x5x135; 1x5x225
Exercise bike 28 minute "weight loss" course (4 minute intervals levels 3/11) + extra 10 minute cool down.

 

[zebano]

Last Wednesday: 60 minutes basketball
Thur - Sun: No real
Thursday: took the kids to an amusement park. It's not really much but at least I was on my feet all day.
Friday: Played with the kids on a grassy field for 2 hours waiting for fire works...
Saturday: It rained and I was at a buddies house = day off
Sunday: Too the kids to the park and played some ultimate with some kids (highschoolers) there. A decent workout, but would have been better if they had some skill.
Monday 7/6: Basketball 60 minutes
Tennis: singles 3-6 against the best player in our league (he was playing nice in order to be able to hit more but I was very happy with everything except my stomach which felt like it was going to spew at any minute).
singles 7-5 against another 3.5
doubles: 6-0; 4-6

Today: My legs are just shot but I'm giong to try and do my squats anyway.

 

[zebano]

No much new, the weight training is gone but I've added running to my regiment. 2x tennis, a run, 2xbasketball makes for a good week and I'll add the weight training back in the off-season.

However what's got me excited is my second tennis tournament is finally here. NTRP mens 3.5 (the very height of competition lol). I ended up seeded and get a bye in round 1 which I don't care for since I'd rather play but is very good for my goal of winning a tournament one of these days. I played Monday and Tuesday, ran 5 miles Wednesday and did a 15 minutes swimming warmup yesterday then sat in the hot tub and stretched. I'm ready!

 

[zebano]

Well the off season has been here awhile and I haven't really taken up lifting since my buddy switched to a different gym but I did get out Friday, Monday and today. Sadly there's been no real progress at all this year other than maintenance. No weight gain/loss or strength gain/loss. I've really got to get the weight down first since that should have more impact on speed which I need for sports.

Current weight 185 lbs (5'10").

Jog 10 minutes: the legs really didn't want to wake up
Squat
1x5x45
1x5x115
1x5x185
1x5x205
1x5x225

Deadlift
1x5x135
1x5x225 - the double over grip almost didn't hold this. I did feel like the rest of my form was perfect however so it's time to start gaining here.

Bench:
1x5x115
1x5x125
1x5x130


just to have a number here on Monday OH Press was
1x5x65
2x5x85
1x5x95
10 minutes treadmill @ 7.5mph (I should move to intervals, but with so much bball I don't really have off-days to recover during the week).

Tomorrow is double basketball.

 

[zebano]

1 round (55 min) of basketball down. The "lunch hour' usually becomes 90 minutes of ball so hopefully 4 hours is enough time to recharge the tank.

 

[zebano]

I finished up my 2.5 hours of Basket Ball yesterday and was absolutely gassed. The worst part is after the kids went to bed I fired up the computer and started playing chess. While I did I chowed down on Doritos. Ugg.

Today:
5 minute exercise bike as a warmup
Squat
1x5x45
1x5x115
1x5x165
1x5x205
1x5x225
1x5x245
1x5x255

OH Press
1x5x85
1x5x95
1x5x100

One arm Rows
3x5x65 for each arm.

racketball at lunch.

 

[zebano]

Played tennis on Saturday and took Sunday off. This morning was an atrocious workout that I wish never happened

Jog 10 min
Squat
1x10x45
1x5x135
1x5x185
1x5x235 - my form broke down and I felt weak so I ...
1x5x185 with perfect form.

Bench
1x5x115
1x5x135
1x3x135

I decided to skip deadlifts since I was feeling weak
One arm rows
3x5x60 each arm.


Tuesday: Basketball for 55 minutes this morning. Lots of guys didn't show so it was 3 on 3 and hurt. That said, I feel like I'm gaining weight rather than losing it. I need to start counting calories =(

 

[zebano]

I felt terrible Wednesday morning so I went back to bed for another hour and took a rest day. Today I played basketball twice (2.5 hours) and had way more energy and focus (shot about 70&#37 than I've had in quite some time . Afterwords, I gave into my base urges and drank 20oz of Mtn Dew, it was glorious.


Edit:
I'm going on vacation next week and the hotel we'll be at has some crappy machines and treadmills. I plan to work on handstand pushups and bodyweight squats. Any other suggestions for what to do to stay in shape during a 7 day vacation or should I just jog and call it good?

 

[zebano]

11 -13 BBall
11-14 weights though I don't remember what
the next week was basically 4 hours of walking and carrying kids everyday. I didn't get to the gym and I didn't eat well, but it wasn't terrible and it was a fun vacation.

11-24 -
10 min jog
Squat barx10
5x115
5x185
5x205
5x225

Overhead press
5x65 (majorly easy, I backed off too far)
5x85 (hard)
5x95 (I barely finished)

Deadlifts
5x135 to check my form
5x205

Intervals:
We have an oval track that runs 12 loops to the mile I sprinted one of the long lengths (~1/3 of a loop) then jogged the rest
2x forward
2x shuffle (left)
2x shuffle (right)
2x backwards
2x forward
2 laps walking.

So I went a paltry 1 mile but man does the sprinting make it hurt.

Tomorrow I will play racket ball and I'll try to lift lightly as well since I'll be traveling & eating turkey the rest of the week.


Anyone have any advice on how to increase vertical jump? I'm 5'10" and can get the backboard but would really like to get the extra two inches so I can hang on the rim (and after that another two+ so I can dunk).

 

[zebano]

Easy day today since I'm not doing anything Thursday-Saturday due to travel/family.

1 hour racketball
Squats
2x5x135
1x5x185

Bench
5x115
5x125
5x135

One arm rows
15x55 each arm

 

[norsy]

You can try reducing your per session increments on OH press to keep up the progress. For OH, 5lb can be a bit much. In case 2.5lb plates are the minimum you can find, you can try alternating between kg and lb plates every session. For instance, if you used 10lb +2.5lb plates today, the next session can be done with 5kg+2.5lb plates thereby reducing the increment.

 

[zebano]

Thanks Norsey. I got home Friday night and managed to get away from the family long enough on Saturday to lift again.

10 min jog
Squat
10xbar
10x135
5x185
5x205
5x225

OH Press
3x5x95 and while the last set was very hard I wasn't in danger of failing!

1 arm rows
3x5x65 each arm

Jog at 7.5 MPH for 10 minutes just to kill some more calories


Sunday - off

Monday - basketball 1.25 hours. I'll go back latter and lift.

Lifting was tough 4 hours after basketball and I didn't move much weight
Squat
10xbar
5x135
3x5x185

Bench
5x115
2x5x125

Deadlift
5x135
5x225