StreetBallTalk.com - KW 39 VJB Novice Weights And Novice Plyos

KW 39 · #11 (**permalink**) 11-27-2007, 07:58 PM

Tuesday, November 27, 2007

Phase 1
Week 2
Day 1

Well all I got to say is that for the first week I am pretty satisfied!

Novice Plyos
They got a little bit tougher. Took me about 40 minutes. I really hope that they help my one legged jump.

Novice Weights
Today was the first day that I gained on my weights. I did squats which felt pretty good and much easier. When I started squats I added 10 more pounds since last week. To be hones I thought it was gonna hurt, but it felt even easier than last week! The Leg Curls and the Calf Raises also felt much easier than last week.

Pahse 1 Week 1
Squat 115 lbs
Leg Curl 90 lbs
Calf Raises 115 lbs

Phase 1 Week 2
Squat 125 lbs
Leg Curl 100 lbs
Calf Raises 115 lbs

Gains: I had gained 10 lbs on squats easily. I also added 10 lbs to Leg Curl. Calf Raises aslo felt easier. Now onto my jumping: I am estimating I added around 2 inches on my standing vertical. This is because I elevate much higher on my jump shots and make more. On running vertical I added about 1 inch. I can now jump the same height more concistently on my running!

God Bless!

KB1992 · #12 (**permalink**) 11-27-2007, 09:38 PM

2 inches already? congrats dude

but for the 3x20 calf raises in workout A, did u put weight on it? if u did how much?

KW 39 · #13 (**permalink**) 11-27-2007, 10:19 PM

Thanks man! O yea bro. Its on of those machines were there are these shoulder pads. So you step into the machine. Than you pick your weight and do the calf raises. But if you mean the dumbell calf raises than I held a 10 lbs dumbell and did calf raises with one foot than the other standing on a 6 inch platform.

O yea and I meant 125 lbs on squats not 120 lol.

mammal · #14 (**permalink**) 11-28-2007, 09:51 AM

Quote:

Originally Posted by KW 39

It's official on Tuesday, November 20 I will start VJB Novice Weights and Novice Plyos.

STATS:
Height: 6"1
Weight: 160 pounds
Standing Reach: 8 feet
Standing Vertical: 20 inches
Running Vertical: 26 inches (Just to touch rim I need to jump 24 inches and I can get 2 inches above the rim, so 24+2=26)

GOALS:
Dunk
Standing Vertical 30 or more inches
Running Vertical 34 or more inches

MY WORK OUT SCHEDULE WILL LOOK LIKE THIS:
Sunday: Off
Monday: Lower Body Workout #1 + Plyometrics
Tuesday: Rest + Practice Basketball
Wednesday: Rest + Practice Basketball
Thursday: Rest + Practice Basketball
Friday: Lower Body Workout #2 + Plyometrics
Saturday: Rest + Practice Basketball

Just make sure your basketball practice is not too intense

KB1992 · #15 (**permalink**) 11-28-2007, 09:53 AM

Quote:

Originally Posted by KW 39

Thanks man! O yea bro. Its on of those machines were there are these shoulder pads. So you step into the machine. Than you pick your weight and do the calf raises. But if you mean the dumbell calf raises than I held a 10 lbs dumbell and did calf raises with one foot than the other standing on a 6 inch platform.

O yea and I meant 125 lbs on squats not 120 lol.

ok thanks i'm gonna start VJB next week. i hope i'll gain as much as u :P

KW 39 · #16 (**permalink**) 11-28-2007, 10:03 AM

Quote:

Originally Posted by mammal

Just make sure your basketball practice is not too intense

I know man. I was gonna do the basktball practices, but I decided not to because I need rest. So I am playing basketball like 2 times a week and sometimes 3.

KW 39 · #17 (**permalink**) 11-30-2007, 09:02 PM

Phase 1 Week 2 Day 2
Friday, November 30, 2007

I am even more excited for this week!

Novice Plyos
Plyos did get a little tougher as the reps increased, but I still managed to finish them. They took me about 30 minutes.

Novice Weights
Weights were a bit tougher than plyos. I did gain on my Deadlift and One Legged Calf Raises. The Lunges felt a bit more easier. Overall the workout was not the best, but it was ok.

Phase 1 Week 1
Deadlifts 115 lbs
Barbell Lunges 80 lbs
1 Legged Calf Raises 10 lbs

Phase 1 Week 2
Deadlifts 125 lbs
Barbell Lunges 80 lbs
1 Legged Calf Raises 20 lbs

After Plyos I decided to go to the gym and play some basketball before the weights. And I was jumping about 2 inches higher on my running vertical! I managed to just jump higher. It was a great feeling. Than I ran full court basketball and hurt my head really bad (I dove for the loose ball and my head hit the wall). I still worked out but felt light headed.

I gained 1.5-2inches on my running one leg jump!

God Bless!

a.j.ing · #18 (**permalink**) 11-30-2007, 09:05 PM

nice

but how did u manage to hit ya head on the wall? lol

KW 39 · #19 (**permalink**) 11-30-2007, 09:07 PM

The rebound went to the side and I dove for it. I dove superman style head first and out bounds was a wall. I flew right into it.

a.j.ing · #20 (**permalink**) 11-30-2007, 09:12 PM

OUCH lol