T Nation

Becoming Jackie Moon! (JMaier31)



That made sense. I think I’d like to get back to my college vert but I’m not sure if it’s realistic. I could post up, make a move, shoot, and dunk my own miss two handed. My teammates teased me that I missed on purpose.

I’m 6’4" and change. I’d like to think it takes a bit of bounce to do stuff like that but I’ve never had a big vertical by today’s standards. The only trick I could do was a windmill or 360. I’ve always settled (or strived) for power. It’s easier for my build.

I compare myself to college athletes so I feel inferior. It’s funny how many younger people think my abilities are impressive. I guess the bar isn’t set very high for rec ball even though some of the guys played pro ball.



Woke at 231.6 lbs. I expected to bounce back over 231 after two days in a row of 230.6.

I also drank four beers last night.

Well, it seems that surgery is temporarily off the table for my hip. That’s great but I still don’t know what to do with my shoulder. I think I’ll start trying to do some cleans again in the near future to see how it feels.

Doc wasn’t so sure that complete rest was the best thing for my hip. He didn’t want things to atrophy or get out of balance. I’m not going to start lifting again but I might use the recumbent bike and do some hip specific stuff (more like rehab).




50 x 20 ea x 2 sets Feel the burn!

90 x 20 ea x 2 sets

115 x 10, 10, 7

80 x 7F/7T/7B
65 - 50 - 40 - 30 - 20 - 10
7 - 5 - 4 - 4 - 4 - 5
Was supposed to be F/T/B but I failed to get one rep after the 7 full reps so it turned into a drop set. I literally laughed at myself after struggling to get 5 reps with 10 lbs. :laughing:

50 x 12F/12T/12B
80 x 8F/8T/8B

80 x 10F/10B/10T
95 x 10F/10B/10T
The new version of this machine has a backrest that is about 4 inches tall. It does nothing so this turns into an isometric ab exercise more than a tricep exercise. It’s dumb.

I decided I need to work my glutes, abductors, adductors, and probably hamstrings again. Doc is right; I can’t just quit. He seemed to think basketball wasn’t a problematic thing either so I decided to shoot around today. I enjoy it and I’d like to be able to make a shot when I step back on the court. I was awful when I played a couple of weeks ago.

I’ve also decided to go back to The Best Damn Workout Plan for Naturals. Well, mostly. I hated, absolutely hated, the slow eccentrics. I’ve adopted a similar mindset to CT in believing that intensification techniques are needed, but I’m not limited to the ones he uses. I’ll adopt the plan and use a push/pull split. I won’t be doing it six days a week. I’ll be doing however many days I can but I’m not set on any particular schedule. I might add some actual leg work but nothing too taxing on my hip. Leg extensions, leg curls, the glute machine (which is awesome, by the way!), etc.


I love checking your log and am annoyed about how much more action yours gets than mine lol. I guess bc you comment on everyone else’s.

Looks like you’re making good progress.

What do you think about me switching out (my version of) 5-3-1 for awhile and just pushing sets of 1 or 2 like crazy for a few months w recovery being track stuff or conditioning? Go super simple and see how it progresses?


I learned that you have to give to receive so I stay active on other logs.

It depends on your total volume and intensity. Have you seen the 10 x 3 for strength program? I think you’d like something like that based on how you like to train. I could see you doing an EMOM style program for your major lifts.

There’s also one for fat loss that uses less weight. There will be a link to it at the bottom of this article.

I think you could push heavier weights for a bit. You have to be careful with your track work though. Some of that is too intense to use for recovery.


cool! only one way to find out :sunglasses:

sounds like you had & still have some solid bounce. go for it, or at least ease back into it for a while and see if you want to eventually focus on it intensely.

I miss dunking/jumping but, not enough to have it tap into my running obsession. If I could dunk without working on it that hard, i’d definitely go dunk once in a while, great way to get rid of some aggression.



Yeah - I think I will go another round or so through 5-3-1 - but then a 10x3 or 20x1 sort of thing could be great. Work through 2 exercises on each of 2-3 heavy days and then do pump work on another day and running/throws on another day (once it warms up above 10 degrees in NYC!)


It’s funny that you’re thinking of changing. I’ve been thinking about adopting your style of training. I’ll probably pick a program split and run it in order regardless of the days of the week (which will be odd for me). I don’t know if I’ll train 4 or 6 days a week but I’ll just keep going in order regardless.

I get a little stressed when I have to work out on a given day or else it’ll screw up the week. It’s dumb. I’ll just take days off whenever.


I’ve luckily been fairly consistent with my days, but lately I’ve just been rolling through the workouts when I can do them and it’s a huge relief to not feel locked into specific days. A good Wendler quote paraphrased “your body has no idea which day it is”. I bet an F bomb would fit in there nicely.


I’ve had to start doing this lately too. Plan a certain number of workouts for a cycle and just know through them whenever I can. Does limit how you can program a bit because you have no idea how recovered you’ll be, and only vague ideas of your weekly volume.


If I plan a workout then it usually has the main work programmed up front. I have to go in and do whatever it says whether I feel terrible or awesome. It only works if I start too light and progress from there.

I ran CT’s Simple Guaranteed Strength and Size program last year and my final weights were 20 - 40 lbs below my PRs (except on squat). I got the final weights with ease and then matched or set new PRs on the next set. It worked great.

I also plan my workouts based on my work schedule. I struggle to do much on work days so I make those lighter or shorter days when I can.

Moving forward I’ll just be doing a push/pull split. I might lift seven days a week and I might lift three. It just depends on life.

I guess that’s the beauty of being injured all the time. I’ve reset my perspective and I think I might be training for maintenance for quite a while. Maintenance doesn’t require near as much effort.



Forgot my daily check in.

Woke at 232.6 lbs.

Work was busy. We finally got lunch at 3. I ate two Grilled Cool Wraps at Chick-fil-A. I’m potentially going to drink Sam Adams for dinner… I haven’t decided.

I said I was done with basketball and squatting for the year, but now that I know my hip capsule is okay I’m reconsidering. Squats are definitely out, but basketball might be coming back. I’m thinking about saving my impact for the court. I can do my cardio/conditioning on the elliptical and bike to save my joints and then really enjoy myself on the court when I expose myself to the pounding of running and jumping.


Just catching up on your log and was sorry to hear about your hip prognosis. I think leaving those lifts alone that cause you pain and leaning out is a great plan.


Test it out man, maybe you can get away with basketball being your only hip stressor and recover fine from it! I’m hoping you can.



Woke at 231.4 lbs.

Does anyone else feel like we’re living in fast forward? How is it already February?

I’m hoping to at least get in a lifting session today. I’m not attached to any particular schedule but I don’t like missing two days in a row.

Edit: My knee has felt much better after one session of working my glutes, abductors, and adductors. Weird… Lol!


Yes Jan flew by. And that is a good thing. This school year was running smooth then a huge apple cart overturned.

Our officer on duty, reassigned to the elementary school. Our head coach retired and lots of other things working.


I’m sure there is a long list of people who want a head football coaching job.


Yer the world is spinning out of control and time is racing by.


Training - Pull Workout

10 minute half assed shoot around

50 x 20 ea x 2 sets

130 x 10/15 x 2 sets each

140 x 15, 12

140 x 12 x 3 sets

115 x 5
155 x 3
Nope. Biceps tendon won’t stay in place.

155 x 5
175 x 5
195 x 5

110 x 15
125 x 15
125 x 2…cramp!

110 x 12 x 2 sets

I felt lost tonight but I’ll have some sore muscles. I need to remember to hit four exercises and get out. I meant to do some cardio but I took too long with everything else.



Woke at 230.2 lbs again. I think I’m close to breaking the 230 barrier but tomorrow’s dinner is going to prevent that :laughing: I’m going to Wings & Rings for the Super Bowl and I will be eating two dishes of fried chicken wings and it will be delicious!

I planned to train today during my lunch break but I got pretty deep into a case this morning. I stopped a car I’ve been waiting for and it turned into four cases and a lot of follow up to connect the dots of their thievery. Hopefully they’ll get charged because I busted my ass on it. I know that if I didn’t do all of the work then it wouldn’t get done and they’d get away with it. I’m not holding my breath but I’m hoping for at least one charge out of it.

I suppose I still have time to go train but it’s already 2:45 pm. I can lift tomorrow… if work allows it.