A chronicle of an average 38 year-old attempting to dunk a basketball while increasing PRs in the squat and bench press.
My goals: Dunk a basketball (again), squat 400 pounds, and bench press 275 pounds.
Friday, December 7, 2012
Week 12 - with PRs
I switched it up a bit and decided to test my PR on a few lifts. Here are my results this week:
Standing vertical: 1 inch improvement.
One-step improvement: 1 inch improvement
Squat: 340 pounds x 1 rep. I only have a total of 340 pounds of weight at my house so I don't know if I could do more. As is, my form broke down on the way up with my hips starting to rise faster than my shoulders.
Deadlift: 340 pounds x 1 rep. Again, I only have a total of 340 pounds of weight at my house so I don't know if I could do more.
Bench Press: 265 pounds x 1 rep!!! I am now as strong as my 62 year-old uncle. At the end of the video, you hear my wife laughing at me because of all the grunting I did during the lift.
Overhead Press: I put up 165 pounds, no problem, but missed 185 pounds. I'm pretty sure I could put up 175 pounds, but I jumped ahead instead of trying that weight this week.
Those improvements were over the past couple of weeks. I need to go back and add up all of my stated gains and see if it equals the difference between my starting and current measurements. I think my total improvement in my standing vertical is around 5 inches and in my my one-step vertical is around 5-6 inches. It may be more since I always jump higher in the gym where I play ball.
I may have to post that same rule in my weight room. More than once, my wife has come in to check on me because of grunting or weights hitting the floor.
Nice man! Is the 1 inch gain on the no-step and one step just from this week? or what period of time?
ReplyDeletestrong lifts! very impressed!
and i agree on the grunt in the bench press video. that was epic! :-) you would not be allowed to workout at planet fitness. lol!
http://www.youtube.com/watch?v=PQ6OrO1f610
Those improvements were over the past couple of weeks. I need to go back and add up all of my stated gains and see if it equals the difference between my starting and current measurements. I think my total improvement in my standing vertical is around 5 inches and in my my one-step vertical is around 5-6 inches. It may be more since I always jump higher in the gym where I play ball.
DeleteI may have to post that same rule in my weight room. More than once, my wife has come in to check on me because of grunting or weights hitting the floor.
nice gains man! keep it going!
Delete