7 months to basketball I need to get huge (comments appreciated)

[handowg40]

I have 7 months to pack as much weight onto my frame as I can to compete against a kid who plays center from a rival school who really kicked the **** out of me this year. That is my motivation to get huge. I will keep you posted on what i eat and my workout. Any suggestions on how to get huge would be greatly appreciated.

[handowg40]

Here are my stats
Height 6'6"
Weight 180
Bench 165
Squat 275
Skullcrusher 95
Hang Clean 140
Vertical Jump 28"
Body Fat 4.7 percent
40 time 5.5

[handowg40]

I will keep you updated on my training it is hard to stay motivated though so forgive me if i forget to post sometimes the only time I can lift is at 6:00 in the morning.

[handowg40]

Goals for basketball
Bench 265
Squat 475
Hang Clean 205
40 yd dash 5 flat
vertical 34 inches
Height 6'8"
Weight 250

[imported_The Game]

Are you also working on your game? If that guy owned you last year you should also brush up on your skills.A center that shoots 78% from the 3-point line would be a nice surprise.

[BeachBum17]

Only suggestion i give you is one you already know. Lift hard and eat as much as you can. Just dont forget to take a little break once in a while so you dont get hurt before ballin starts!

Good Luck!

[handowg40]

yeah I know it is part of my workout to play ball and work on my ball handling skills.

[handowg40]

Monday's workout I ran for track 4 800's 2 in under 2:15 and 2 in under 2:30 i made them all. 2:10,2:15,2:23,2:29 and then I shot hoops for 20 minutes and worked on my ball handling for 15 minutes, then did 10 minutes of plyometrics but stopped cauz it was hurting my knees.

[handowg40]

Tuesday lifted did upper body
Bench 3 X 10 125
Squat 6 X 6 165 2 times, 185 1 time, 195, 205 for the rest
Skullcrushers 3 X10
lat pulldown 3 X 10

[handowg40]

wednesday
Hardest track practice of my life without a doubt
We started out running a mile warmup
Then ran hills up and down 1/6 of a mile hill 30 degree plus incline on the hill did that 10 times at full sprint. ( I won every heat and beat my best friend who always races me)
Next 3 800's Goals 2:30, 2:40, 2:50 set by coaches my times 2:21, 2:35, 2:40
Then 3 600's I don't remember the times but I barely made them
Then last 3 400's those sucked goals were 56,60,68
My times 58, 62, 66 The goals were impossible to make after working out that hard. Hardest practice of my life.

[Dave.]

Im feeling the pain with those track practices man. But it looks like your holding your own. Keep it up!

[handowg40]

hey trackman i think I might have blew a ligament in the back of my knee trying to outsprint my friend so I might be out of runnin for a while i find out tomorrow. I hope I am OK cauz i love hurdling.

[handowg40]

Knees fine ran in the meet in thursday.
I got 2nd in high hurdles
3rd in the low hurdles
6th in the high jump
8th place in my 4 X 8 team I ran anchor with a bunch of retards on my team the kid that was supposed to run it got hurt so he pulled me out of the 800 and the first guy ran a 2:40, 2nd guy ran a 2:29, 3rd guy ran a 2:34, and when I got the baton 5 kids had already lapped me and 6th place was 300 yards ahead and 7th place was 200 and 8th place and 9th place were about 185 yards ahead. I ran a 58 second first lap and caught the 9th place kid then ran a 1:09 second lap and caught him at the end to get 8th. I was pissed I had to run on a bad team though.

[handowg40]

Friday I had track practice we ran
10 HHHHHHHUUUUUUUUUGGGGGGGGGEEEEEEEEEE Hills out in a state park. I beat everyone on the track team in 8 of them so I was happy. Then he lined me and my friend who is like a superstar sprinter up and said the one who wins get him and his group out of 2 hills and we sprinted up the hill and he out dipped me at the line. I was so mad.

[handowg40]

Saturday i didn't work out at all I had prom and it kinda sucked. It was boring and it was like a downpour the whole time and the dance sucked and the music was bad so I didn't have a real good time unfortunately.

[handowg40]

sunday I slept all day to recover from prom. I will resume working out on monday.

[handowg40]

monday had a track meet
ran personal bests in the high and low hurdles
and I worked out on bi's tri's and forearms now they feel like lead but i am glad i am getting back into the habit of lifting.

[handowg40]

tuesday I did another set of bi's tri's and forearm and did it hard after practice. We had a hard practice today. We had to sprint 200 and jog 200 for 1200 meters (3 laps) he wanted all of our 200's in under 27 but their is no way I could keep that pace. We did 3 sets of this 1200 workout. First set of 3 sprints: 25.5,26.0, 26.9 Second set of three I got big time tired 27, 27.6, 29 Third set of three I was even more tired 28.2, 28.9, 29.7 This was a hard practice. Then we had to do 2 200 meter sprints and 2 300 meter sprints. Me and my best friend who is our teams superstar sprinter and I am a good distance runner. We smoked everybody else and I am happy because I ran them well enough my coach is gonna let me run sprints in the next meet. I am happy to because he is going to let me concentrate on hurdles and sprints I know longer have to go high jump at meets. Not a big deal anyway I sucked at high jump my best was 5'6". And the same friend that i sprint with gets 5'10" or 6' pretty consistently.

[handowg40]

today I had a hard practice I ran like 15-20 sets of high hurdles but instead of just going 110 meters like in a meet i went like 140 to condition for it.

[handowg40]

I also went in the weightroom and did a really, really tough shoulder workout.

[handowg40]

by the way track man dave how is track going? I am really happy cauz my coach gave me the district reports. The number one hurdler in our state wiped out and is out for the season. I am happy cauz 3 make it to state. He would have been number one but sense he is not running I have a chance to get in. There are 2 kids that are really fast. I and 3 other kids run 17.7 so it is really close. I am so happy cauz I could make it to state as a junior.

[Adam Knowlden]

Good luck bro!
Keep up your hard work!
you defenietly have a clear goal, and the dedication to get there.
You can do it!

[handowg40]

thanks old school

[handowg40]

did some running today 3-4 mile jog. I couldn't get into the weightroom today so I did dips and push ups and abs. I am going to get started on my plyo program on monday. I will keep you all posted.

[handowg40]

I had one of the hardest workout of my life today!

[handowg40]

First I had track practice we didn't do much cauz we have our district meet tomorrow. But then I hit the weightroom for one of the most brutual workouts of my life. Bi's Tri's and Forearms.

[handowg40]

Triceps:
Skullcrushers 5 sets 12 10 8 7 6 reps did max I could handle for weight at 85 lbs.
Tricep Pressdowns. 4 sets of 12 need to work on form cauz they hurt my elbow.
Dips 5 sets of 20 with 90 lbs on me those were tough.
Then I did this exercise i don't know what it is called. You get one dumbell and lay on a bench grab it with both hands and grip it so that your hands are in a diamond. Then lower the weight and pick it back up. It is very tough.

[handowg40]

Next I did forearms not really that tough need some more exercises. any suggestions?

[handowg40]

today I started week one of Air Alert 2 and I had a track meet and had to run the 400 low hurdles 4 X 2 and the 110 high hurdles.
I got disqualified in the high hurdles cauz I false started.
In the 4 X 2 I ran a 25 which is OK
In the 4 lows I slipped and ran a 65 second.
Which is really slow so I had a bad meet. The one that counts takes place on saturday.

[handowg40]

light track practice and easy shoulder day going easy until sunday because saturday is the district track meet. I hope I make it to state.

[chemz]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by handowg40:
Next I did forearms not really that tough need some more exercises. any suggestions?<hr></blockquote>

hammer curls do effectively give your forearms an excellent workout! i love em!

usually i also superset straight barbell wrist curls(seated) with close grip preacher curls.

other than that, hanging from a chinup bar also helps but you've gotta hang there for like over a minute or so to feel the stress


all in all, you're looking great with the training! it's amazing how you manage both track & basketball to your advantage. graemlins/thumb.gif

[Dave.]

Handowg, good luck at the district meet! Be mentally and physically prepared to kick some serious arse! Good luck!

[handowg40]

I am so pissed! They postponed districts till monday but i am still jacked for them. I just checked and I am the 4th best time in my district by .1 of a second so I need to get into the best 3 to go to state and I have a very good chance.

[handowg40]

Wen ran districts today and I was really happy with my performance in the high hurdles. If anyone hear has run them I will just say I hit the snap down and trail leg perfect and 3 stepped them all and cut a second off my previous best and ran a 17.5 but unfortunately it wasn't enough to get me into state but there is always next year.

[Dave.]

A whole second is a huge improvement! Keep training and practice form and next year you will be the ****!

[handowg40]

I ran 4th overall with that there was this kid in my district who ran a 14.4 my coach timed my 110 meter time and without hurdles i only ran a 13.6 so he was flyin.

[handowg40]

hows track goin for you tmd?

[Dave.]

WEATHER HAS SUCKED HIND TIT! We have not had a single good weather meet, so I really havent had a good chance to up my PBs. We have Webster on Thursday (our big rivals), then I have Freshman Championships on Monday, JV championships later that week, and the last meet for me will be the Freshman-Sophmore Championships ( I think we have a good chance to win that one, pretty much all our sophmores and three of our freshman are on varsity.)

I already got my training set up for this summer. Im realy good at holding a sprint pace in the 200, but its my acceleration that takes too long. My PB is a 27, but if I can turn on the engines in 20 meters rather than 60 Im pretty much a good bet for a varsity time (25 and below). And I am confident that I will make varsity distances in triple jump next year for indoor, and maybe even outdoor.

So my season is pretty much winding down.

Good luck in future competition!

[handowg40]

my best 200 time is 24.4
we have a kid that runs it in 21
I kind of got stuck with hurdles cauz it was that or distance. I really like hurdles though. I wish we had triple jump.

[handowg40]

tuesday workout track is over so i can get ready for my b-ball program.

shots taken: 1000
time spent on ballhandling: 45 minutes
Plyometrics: 30 minutes

weightlifting I did chest today.

[handowg40]

wednesday
Played b-ball for 2 1/2 hours today. Pick up games got to love em. Then at the end of one of the games I about dunked it over someone. I wish I had bigger hands so I could palm the ball.
Morning Workout:
plyometrics:30 minutes
ballhandling: 45 minutes
shots taken: 1000
weightlifting: shoulders.