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Told you I was pretty quad dominant lol! I'll have to try that next time Raptor and see what differences it may make.

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Sat Nov 16 2013

BW at 172-175.
Energy and focus were decent today, can't complain.

Had an hour long skills session in the morning with some buddies that were in town for the weekend (both play at college). One friend (Ryan) said he talked to Michael Blue (TFB/Dunkademics) Friday night and they're going to train next summer together. Ryan isn't an 'explosive' player, very skill oriented, but he invited me to train with them some so I'm excited fpr that!

Lifted at night:

Deadlifts:
(Warmups) 225x5 275x3 315x1 345x1
(Sets) 315x3 x3, 315x3 225x8. Sets may have been a little easier, going to go for x5 sets then reset with more weight x3.

Jumpsquat with box jump supersets:
80lb JS x3 to box x2. 3 sets.

Ham curl:
120lbs x8, x8, x8.
SlL 60lbs x12 each.

Did some chest/tri work and went easy on the core. 10 minute shoot around to cool off.

More of a grimace lol! I wasn't too happy with those at all. Watching the vid though I see areas in need of improvement so that's good.

Eh I wasn't working in my 'field', just a job that gave me 40 hours and decent pay.  By trade I'm a Nissan trained automotive tech (cars are my second love behind ball) but that sucks because it's not guaranteed money every week and its very dependent on economical factors and location. I SHOULD have stayed in school for pre-med/radiology (had a full scholarship) but I dropped out because I was just tired of school and never thought I'd have a family that depended in me. Hindsight is 20/20 lol!

Anyway, thanks and I'll find a better job soon enough.

Played full court pickup tonight. Back is stiff (mid back), no clue why, never fully got loosened up but played very well. Jumper was money up to 24-25 foot (hit 6 straight one game) and had one in game dunk because some guy was talking crap so I had to destroy him. Broke his ankles on a cross and swished a 3 on him and he sort of shut up lol!

Had a few ok dunks between games but wasn't feeling bouncy probably due to the back. Going to really stretch out tonight and tomorrow.

Dammit. I came to post those lol! Good to see him getting some PT, gives us a lot more chances to see him do something ridiculous.

Ok its officially update time lol!

Monday Nov 4 2013
 
BW was around 171-173lb, energy was so so. Good focus though.

warmups+jumps

Squats:
Warmup 225x5 275x3 315x1 365x1,
(banded) 315x3 x3, x3 225x3(speed)

Paused calf raises:
640lbs x8, x8,  x8 (SS)450lbs x15reps.

hypers:
X12, x12, x12.

Some lunges, light trying to get some SL knee stability back. :/

Did some back/bicep/ab work and shot around.  Not sure how much I'll be shooting afterward. Gym closes at 9, I usually finish around 11 and shoot outdoors....but its been 35 degrees out last few nights lol (Fahrenheit btw, cuz 'Merica lol). Anyway, good workout was good.


Tues Nov 5 2013

Deadlift:
Warmup 225x5 275x3 315x1 345x1
315x3 x3, x3 225x8

Jump squats:
3x3 with 50lbs (SS) bw x2

Ham curls:
120lbs x8, x8, x8.
(SL) 60lb x12

Upper was chest/tri and core stability.  Been neglecting chest so went heavy...bleh lol so weak. Shot around again. Hands were numb after 15mins lol! Decent session.

Played some ball last night and buddy got his first dunk in between some games!!! Super pumped for him. Also we got invited to play some ex D1 guys at a gym next week. We're going to get our asses handed to us but it'll be fun. 3 guys have played in the elite 8 so they're....talented lol!

In other notes I'm debating going from the 5 rep scheme I was doingto this '3×3' setup but idk if its enough volume to put on some mass in deadlift and squat twice a week (not including warmup reps, just work sets). Opinions welcome!!!!

I agree though....anyone want to volunteer to video? I'll forgo all jumpers and just try to.dunk everything lol

Gah. I suck at updating this week. I'll edit this post later with actual numbers but I lifted Mon and Tues, decent sessions, nothing spectacular.  Hooped last night with a friend. Game was on point for both of us, had guys on skates allllll night. Very nice. Had one dunk attempt that I missed trying to come back across my body in traffic, wasn't pretty lol and had a huge 2 hand putback on a fastbreak over a guy (think Blake Griffin/Pau Gasol lol). Had to hang on the rim to let him get out from under me, awesome feeling!

Saturday Nov 2 2013 update...

Body weight dropped a tad over the last few weeks: 171-172lbs.
Energy and focus were great, easy when you haven't been able to do crap.

Warmups+jumps

Deadlifts: 225x5 275x5 315x1, 315x3 x3, x3 225x8. Definitely a little weak but didn't push as hard as normal either.

Jump squats:
50lbs 5x3. Some box jumps after each set.

Ham curls:
120lb x8, x8, x8.
60lb x10 (SL; each)

Played around with some glute thrusts with light weigh high rep scheme. Upper body was chest/tris with some core work. Felt really good to be back in the gym. Had to skip shooting afterward.