JumpmanRugs' Quest for Greatness

Training Logs
1

YO! My name is JumpmanRugs, I am a Semi-Professional Basketball Player who is about to make his dream of professional basketball a reality.

I train 2-3 times a day, and am starting this log to document my progress and receive support and feedback.

I apologise in advance for how my workouts are posted in Kilograms, but the PR’s and higest weight in the sets will also be posted in lbs for those reading in America & Canada.

Thank you for reading and I hope you enjoy my journey to become the best, and also the strongest version of myself.

2

Last 3 workouts

Thursday 27th June 2013

Basketball

2 Hours

Bench Press

70kg x 5 reps
90kg x 3 reps
90kg x 3 reps
95kg x 2 reps
95kg x 2 reps
95kg (209lbs) x 2 reps (This didn’t go well, I really didn’t warm up very well at all and a result the lift was a real struggle)

Weighted Dips

B/W x 13 reps
8kg x 11 reps
10kg x 9 reps
12kg x 7 reps

Box Press Ups

29 reps
23 reps
21 reps

Dumbbell Pullover

18kg x 10 reps
22kg x 10 reps
26kg x 8 reps
30kg (66lbs) x 6 reps (PR)

Friday 28th June 2013

Basketball

2 Hours

Deadlift

100kg x 5 reps
100kg x 5 reps
120kg x 4 reps
140kg x 3 reps
160kg x 2 reps
160kg (352lbs) x 2 reps

(As with Bench, this was down, however I think it was because it was after 2 hours of basketball. I did clean up my form and keep it much stricter on this making it a lot harder, even because of the tiniest change, however I felt a lot better and the pull was fun)

Hang Clean

40kg x 3 reps
40kg x 3 reps
50kg x 3 reps
50kg x 3 reps
60kgs x 3 reps
60kg x 3 reps

I lowered the weight on these and made sure my form was a lot better, and I did the same with my snatch (In the next workout) which felt great. I don’t mind reducing the weight on these so that I can gain maximum benefit from it.

Romanian Deadlift

60kg x 5 reps
80kg x 5 reps
100kg (220lbs) x 4 reps
60kgs x 10 reps

Single Arm Dumbbell Swing (1 set = Both sets completed on individual arm)

14kg x 5 reps
18kg x 5 reps
22kg x 4 reps

Weighted Hyperextensions

15kg x 10 reps
20kg x 10 reps
25kg x 10 reps

Pullups

5 reps
8 reps
8 reps

Next time I am not leaving pull ups until the end of the workout. I was spent and could barely do any. Such a massive struggle to do wide grip ones.

Saturday 29th June 2013

Rest day which I didn’t rest on

Plyometrics on the beach (Sand)

Broad Jumps

Long Jump

Sunday 30th June 2013

Basketball

1.25 Hours

Overhead Press

40kg x 5 reps
40kg x 5 reps
50kg x 5 reps
50kg (110lbs) x 5 reps
40kg x 9 reps
30kg x 12 reps

Snatch

30kg x 3 reps
30kg x 3 reps
40kg x 3 reps
40kg x 3 reps
45kg (99lbs) x 3 reps

One Arm Barbell Throw (1 Set = Both sets performed on individual arms)

40kg x 5 reps (EA)
45kg x 5 reps (EA)
40kg x 5 reps (EA)

Barbell Shrug

100kg x 12 reps
100kg x 12 reps
100kg x 12 reps

Bird Dogs (1 Set = Both sets performed on individual arms)

B/W x 10 Reps (EA)
4kg x 10 Reps (EA)
6kg x 10 Reps (EA)

3

My current lifting stats are as follows…

Front Squat - 220lbs x 3 reps
Bench Press - 220lbs x 2
Deadlift - 363lbs x 3
OH Press - 110lbs x 5 (This was easy, but clean reps)

I don’t know what workout posts will be coming as I am currently nursing a lower back / hip injury which apparently appeared from me sitting down, which is frustrating. Anyway, even if I can’t hoop tomorrow I will be doing cardio of sorts because I refuse to sit own and do nothing. If I can lift with a back support on, I will. A lot of my work in the next workout is done on benches or with movements that won’t involve my back, so we’ll see.

WIll update you guys soon,

Continue to encourage each other

4

I realise I haven’t added my stats above for basketball really, the only two I know as of now is the following…

Standing Vertical - 30 inches
Vertical from one step - 34.7 inches

5

Workout for 4th July 2013

Barbell Bench Press

80kg x 5 reps
85kg x 5 reps
90kg x 3 reps
95kg x 3 reps
100kg x 3 reps
102.5 (225.5lbs) x 2 reps (PR)

Dumbbell Incline Bench Press

22kg x 8 reps
26kg x 8 reps
30kg x 8 reps
32kg (70lbs) x 6 reps (PR)

Dips

B/W x 9 reps
8kg x 8 reps
12kg x 8 reps
14kg (31lbs) x 5 reps

Dumbbell Pullover (Incline Bench)

22kg x 8 reps
26kg x 8 reps
30kg x 8 reps
34kg (75lbs) x 6 reps (PR)

Dumbbell Tricep Kickback

8kg x 12 reps
12kg x 10 reps
14kg x 8 reps
16kg (35lbs) x 8 reps

Hanging Toe to Bar

8 reps
8 reps
8 reps

Notes

  • Really happy with that bench PR, considering I hadn’t eaten anything for about 10 hours, so I felt good.

  • My ‘cut’ started today which I’m looking forward to, but also sceptical about. Only sceptical because I am not sure what foods to eat to hit 4k calories a day (On the days I have 2/3 workouts instead of 1), but I think i’ll just need to rise earlier,pound 1000kcals worth of oats and skimmed milk / whey and then just eat little and often to keep carbs and fats low (except essential fats of course).

  • Happy 4th of July to all America friends! :slight_smile:

6

5th July 2013

Barbell Front Squat

70kg x 5 reps
80kg x 5 reps
90kg x 4 reps
100kg x 3 reps
105kg (232lbs) x 2 reps (PR)

Speed Squats

60kg x 3 reps
60kg x 3 reps
70kg x 3 reps
80kg (172lbs) x 3 reps

Romanian Deadlift

40kg x 6 reps
60kg x 6 reps
60kg x 6 reps
70kg (154lbs) x 6 reps

Bulgarian Split Squat

16kg x 5 reps (Performed on each leg)
20kg x 5 reps
22kg (48lbs) x 5 reps

Notes

  • Front Squat PR was good, felt quit easy really, good to see the progress even with my cut being in progress.
  • Changed up my form a little on my Romanian Deadlifts, pulled a bit more and got a bit more of a stretch which was good, feeling it today.
  • Hope everybody had a great and safe 4th July
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6th July 2013

Basketball

  • Post work
  • Shooting
  • Handles work

I have some plyometrics to do tonight, along with some more handling work. Will update and post later