Adarq.org

Weeks worth of updating coming....

Monday Dec 16 2013

BW at low 170s. No injuries/soreness. Average energy and focus.

-Warmup

-Squat
(warmup) 225x3 275x1 315x1 365x1
(worksets/banded) 315x5 315x5 315x5 275x5. Time to add 10lbs.

-Calf raise (paused)
590lbs x8, x8, x8
SL 180lbs x15. Still a massive struggle on reps 12-15.

-Hypers
10lbs x10, x8, x8.

-Lunges
100lbs x8, x8, x8.

Back/bicep and core work. Light shot around after. Good workout.

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Wednesday Dec 18 2013

Played some pickup ball for 2 hours, nothing serious but it was decent. Couple of real clean dunks in between games.

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Thursday Dec 19th 2013

BW 171-174lbs. Body feeling ok. Good energy and focus.

-Warmups

-Deadlifts
(warmup) 225x3 275x1 315x1 355x1. Thought I had 365 loaded. lol extra fail!
(worksets) 315x5 315x5 315x4 (failed rep 5) 275x5. bah.

-Jump squat
50lbs x3, x3, x3. Supersetted with box jumps.

-Ham curls
120lbs x10, x10, x10
SL 60lbs x12.

-BSS
100lbs x6 (each leg). 3 sets. Good glute burn.

Chest/tri and abs circuit to finish. 10 mins of FTs afterward. Good workout, I have to reset after rep 3 on the DLs due to grip, if I used straps I think I could get all 5 at once instead of resetting but my grip strength would suffer so...I'll just keep trying.

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Sunday Dec 22 2013

3 hours of pickup ball. Had some of the college guys in town on break so some good competition (Devins been killing at DSU so far, won a few player of the week awards already. Good stuff!). Missed a 2 hand putback in one game but otherwise played pretty well. 


Oh, and I started a new job Friday. So that's great news.

Late update(s)...

Did a light shoot around Friday and today (Sunday) for about an hour. Nothing special just shooting.

Saturday I did some light lifting. Shoulders, core, and a little chest work along with some SAQ stuff like ladder and dot drills. Body responded decently so tomorrow I'll crank it up again.

Fuck. Body just shut down 45 minutes into my skill session. No motivation/energy, coordination went to hell, jumper felt horrible, bleh. Time to take a few days off. I figured this would happen eventually as I've been lifting or going through a skill workout (sometimes both) every day for almost 2 weeks. Going to relax til Friday and see how the body reacts.

This sucks.

I do mine on the balls of my feet so I have a little more contact area. I just lower it. Never really felt unstable in the least so dropping it never occurred to me really. My SL sets are usually in the 180-225lb range so they're pretty light and easily managed.

Gym brah ftw! Right?  Lol! That would work but my DBs only go to 75lbs at the gym by the house. The one 20 mins away has a ton. :/

Maybe Ian but I'm basically quitting benching. Any type of decent weight/volume and my chest gets big enough to through of my shot in basketball. Sucks but I'd rather be a better baller at this stage over getting 'big'.

Had an intense skills session tonight and ended it with 30 mins of 1v1. Gah, that sucked lol! Another session in the morning and weights tomorrow night.

Oh, and I just learned an acquaintance (graduated with my little sis) is playing 'pro' ball in China. Very cool. We always have some intense battles when he's in town and he said he'd be in next weekend so very excited!

No one except KF posts what they calf raise (or I've missed it, possible) and I'm no where near his. I think he was doing like 700+ on a Smith machine?! I started on a Smith machine but it was a lot of extra stress on my back. Now I use the leg press machine, very easy and I don’t even need to move the safety catches. I just leg press it up, move feet into position, do reps and let it down. No extra strain on back+easy+safer=winning!

No problem man, the plant thing will definitely take some effort to switch but if it gets you 2-3" then its worth it.

Additionally you were real close to cleanly.dunking the little ball! When that happens it just means you're one step closer!!!

Played 2 hours of pickup ball this morning. Shot was just a little long all day, never really felt 'right' but I still shot a decent percentage. Luckily the handle was on point so I spent most of the games driving and finishing or dropping dimes. No dunks in game (actually had good help side rotation, very fundamentally sound group hooping today) but I got one reverse really cleanly and somehow missed a windmill. I think I over powered it when I started losing grip on the ball. Bunch of lob and off the glass stuff. Even tried a few single leg dunks. Not so pretty lol!

Weights tomorrow morning.