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It looks like you should start throwing some lobs...nice work.

What are you planning for conditioning work?

I didn't get to lift last night so I went and played/jumped a lot this morning. I'm noticing it takes a little to get jumping decently, usually 15-20mins of jumps but after that it definitely improves.

Anyway, played pretty well, no real competition but I worked on some little stuff. Jumps were fun. If I could time a lob I'd probably be able to pull off a few nice dunks so worked on that a ton. Learned I spin opposite of my plant so 360s are hard to find the ball in the air but I got close a few times. Reverses are almost automatic, tried a few pump reverses off the dribble.  No good. Gotta throw a lob still. And I'm maybe 2-3" from the top of the square on a decent jump. Hopefully I'll get their before summer.

Oh no, not every session. I usually am in the 30-40 rep range for a workout on calves. This is just a benchmark/overloading of my system. After about 2-3 weeks I should be done/exhausted/etc. Then I take a week off and when I come back, hopefully, I'll have gained a couple of inches.  Thats what happened last time and I'm hoping for another ~2" gain this time thats repeatable.

What's the point of doing low rep/heavy squats or deads? Why do we treat calves differently than other muscle groups or lifts? If I lift heavy for a few sets on calf raises won't it work the same as a heavy squat then some backoff sets? These are legit questions. A muscle group is a muscle group so why do we always preach just volume on calf raises? I understand gaining mass and a strength base but why peak out other lifts occasionally. Why not calf raises?

I plan on seeing how far I can push each lift over the next few weeks, after all a jump is a singular event so I want my body to realize that.

BTW...those quarters...fuckin brutal lol

Monday Feb 10 2014

BW at 172-175lbs, energy and focus were great.

Decided with rec league coming up soon I'll try and peak and then work on maintaining as much as i can during the season.

-warmup+light jumps

-Squat
(unbanded) 225x3 275x1 315x1 365x1 405x1. 405 was to right at parallel. Probably do some explosive box squats next week and see hat I can get to.

-quarter squats
(banded) 495x10, x8, x8. reversal wasn't as explosive as i'd like but the quads really fired well on these, good sign. May lower the rep range and add weight next week.

-calf raises
680lbs x5, x5. Heavy, but second set felt much better. Needed some volume so added a back off set.
540lbs x12.
180lbs x12 (SL)

-hypers
25lbs x10, x10, x10. Too easy now. Time to add weight.

Did some step ups and lunges with lighter weight, higher intensity as well. Back/bicep/core circuit as usual. Back looked insanely pumped!  Quick shoot around afterward.

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Wed Feb 12 2014

We got a little snow dumped on us (8-10" lol) so the basketball gym was closed.  So I did what any sane person would...I hopped in the car and drove to the weight room and did some lifting!

Hammered shoulders/traps and core and did a ton of plyo/SAQ stuff. Box jumps, depth jumps, ladder/footspeed drills and such. The depth jumps and one legged box jumps were surprisingly good but the foot speed stuff I felt was a little lacking. Still got some time to fix that though. Worked on some dribble drills as well in a small open space (although there was only 1 other person there, he walked 2 miles he said to get there.... dedication! lol) so I had some room. Overall it was a good little workout, definitely got my heart rate up way over a normal workout, felt even higher than when i'm playing so that's helpful. Bodyweight seems to be increasing slowly, was at 174-176lbs.

Hmmm. That is weird. Maybe a pattern will emerge.