Last week was the end of official "Over Thirty Basketball" until next September. My friends voted me as "Most Improved Player" from last year. When I posted that here, Mike, Flying M said, "See if you can get the award two years in a row." That wise ass remark got me thinking, "why not"? My biggest weakness, besides my age, is my horrible vertical jump. I never was a leaper, but I'm really bad in my old age. When I was younger I could easily grab the rim. Now I'm barely reaching the net. I measured tonight and found that I can touch 9' 0" with an astounding 10" vertical jump. I'm not looking to dunk or join the Senior NBA. I just want someone to say, "holy shit, Bill got off the ground" when we start up again next fall. So here goes a new log with a new goal, Touch That Rim Again. That's a 12" improvement. I'm not sure if that's possible for a soon to be 52 year old man, in 16 weeks, but here goes. I'm using Kelly Baggett's "Vertical Jump Development Bible" as a guide.
05/08/08
Single Leg Box Jumps 2x10
Lateral Cone Hops 2x10
Single Leg Squats 2x10 Assisted
Dumbbell Split Squat 2x10 25lbs each
Full Front Squat 45x8/65x8/95x8/95x8
Leg Curl 60x6/70x6
Calf Raise 135 lbs 3x20
One Leg Slalom Jump 2x15
Standing Broad Jump 4x1
One Leg Step Up Jump 2x8
Low Box Depth Jump 2x6
My quads hurt like hell. Full Front Squats are something I haven't done in a long time and I'm paying the price. To hell with jumping....I'll be happy to walk done stairs without pain again.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Front squats are SO much fun... I'm sure the weight will go up quickly on those.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Leg Curl 80 lbs 5/5
Dumbbell Lunge 25's 10/10
Deadlift 225 lbs 6/6/6
Single Leg Calf Raise bw 15/15/15
Single Leg Box Jumps 10/10 each leg
I was able to walk down the stairs this morning without leaning on the railing, a good sign. The box jumps are already looking a little less ugly. Basketball tonight, I'll try not to show too much improvement. Let it be a surprise.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Basketball- two hours on the big court. I logged about 30 minutes on You Tube watching old Pete Maravich instructional shooting videos this weekend.....they work. I took a few outside shots and actually made them.
Push-ups 50
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Why is the upper body the only fun day? My quads are already hurting thinking about the upcoming squats.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
going to keep an eye on this log. My vertical is pathetic and am still trying to figure out a plan to improve it. Being tall with a pathetic vertical is killing me in basketball .
It's better than being short with no hops. I'm 6'2", with an apelike 6'6" wingspan, so I get a little help there. Still, anything would be an improvement.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
It's better than being short with no hops. I'm 6'2", with an apelike 6'6" wingspan, so I get a little help there. Still, anything would be an improvement.
Will you be my coach or something? I am around 6'5" and have a wing span ; just need to work on the moves near the basket.
Have you used this program before? Would you recommend for someone who is kinda getting old and out-of-date (turned 30 earlier this year).
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Would you recommend for someone who is kinda getting old and out-of-date (turned 30 earlier this year).
If I had any more frequent flier miles I travel across the country and and kick you in the ass with my 51 year old foot.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Single Leg Box Jumps 2x10
Lateral Cone Hops 2x10
Single Leg Squats 2x10 Assisted
Dumbbell Split Squat 2x10 25lbs each
Full Back Squat 45x8/65x8/95x8/115x8
Leg Curl 60x6/70x6
Calf Raise 135 lbs 3x20
I screwed this one up. The program call for increased sets on some exercises, but like a dumb ass I just repeated last weeks workout. Good news though, my legs don't hurt today. Wonder why?
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
And here I thought this log was going to be about no-ass-ititis
No, enough stereotypes with the jumping thing.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike 2 laps, 2.5 miles each, around neighborhood. Time 15 minutes.
Aired up the tires, lubed the chain and took my $10 garage sale 12 speed out for a spin before dinner. My legs were tired from this moderately hilly 5 mile ride. I'm just amazed that anyone can go knock out 50 miles at the same pace and still be able to walk when they're done.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Single Leg Slalom Jump 2x15
Standing Broad Jump 4x1
1-leg Step-up Jump 2x8
Low Box Depth Jump 2x6
This stuff is getting easier with a little practice. I haven't been measuring the Broad Jumps, but I think I'm about 4" longer than last week based on jumping from the bar to the pool table in my basement. It's too rainy for a bike ride today. I'll probably do an upper body workout later just to kill the boredom.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Hey great to see your new log and thanx for my kick in the arse! I'm short and will NEVER have an interest in playing basketball but like the idea of being more agile and having more speed. It's great to strength train but truly how much does a bag of groceries weigh? However how fast and agile I need to be to successfully manuever the Memorial Day sales is a goal I could relate to :-) anyhooters yer workouts are looking great. Have fun and kick butt on the court.
Bench Press 160 lbs 5/5/5/5/5 +5 lbs per set
Barbell Row 140 lbs 5/5/5/5/5 +5 lbs per set
Dumbbell Press 35 lbs each 9/9/9 +1 rep/set
EZ Bar Curls 65 lbs 9/9/9 +1 rep per set
Decline Sit-ups 30/30/30 +5 reps per set
A little improvement. The Celtics up 10 points at the half. Life is good.
Quote:
However how fast and agile I need to be to successfully manuever the Memorial Day sales is a goal I could relate to :-)
Keep working and you'll dominate the Christmas sales floor.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike- 2 laps around neighborhood-total 5 miles
Foam Rolling and Core Work
Either my legs or my bike, or maybe both, suck. Maybe that's why I got no ups.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I thought it was going to be about his complete lack of rhythm.
I thought you left the Summit early on Saturday last year.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Leg Curl 80 lbs 5/5/5
Dumbbell Lunge 35's 8/8
Deadlift -Did Not Do
Single Leg Calf Raise bw 15/15/15/15
Single Leg Box Jumps 10/10 each leg
Added some weight and sets with this workout. I pulled something in my right trap/neck about a month ago. It had felt OK until I did Deadlifts last week, when I aggravated it. The stubborn, dumb ass in me was going to do the Deads anyway but I came to my senses and took them off this week.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike ride-6.5 miles. Added an extra 1/2 lap around the neighborhood tonight. My legs felt much better this time. I think that these are a good thing. I'm burning some extra calories and hopefully building some leg strength. I was a little concerned that I might not be giving my legs much recovery time but this can't be worse than the two hours of basketball I had been playing.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
The Cure For White Man's Disease
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; just need to work on the moves near the basket. 
Linear Mode
