Adarq.org

Thanks Leonel!

Skipped Mon and Tues workout as a just in case and did some rehab. Decided to test it today with some light shooting/playing and it seems to he good so back to work tomorrow!

Well, stayed off the ankle as much as possibly Sunday and did some ice/compression before bed and it appears normal this morning? Guess I'm going to give it a shot tonight.  Weird.

Money Mayweather by decision, hes too fast and too good.

VMO. Knee is down and to the right.

Super late update lol!


Monday Sept 9 2013

BW at 173-175lbs.
Soreness: Hamstrings majorly, wow, guessing from the sprints. Went 90%away during warmups though.
Energy/Focus: Great.

Warmup

depth drops:
5 reps for 3 sets. Box height around 46"

depth jumps (18" box):
5x3. Each set gets better, good.

pogos:
10x2 height. 10x1 speed.

hypers:
10x3 w/ 10lbs. Seemed to hit hams more than low back with weight added even small weight.

calf raises:
610lbs x8, x8.

Squats (no bands):
225x5 paused, 225x3 275x1 315x1 365x1 385x1 405x1 415x1. Better depth on 415, still not good enough.

Banded quarter squats (supramax):
455(+120)x10. Set pins to mimic my RVJ knee bend.

Back/bicep/heavy core/ab circuit. Shooting and a handful of very weak dunks as a cooldown.

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Skipped Tuesdays session due to some important family stuff.

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Today (Thursday the 12th) went and did my bball skills work, got about halfway done and some guys came in so ended up playing for two hours lol! Jumper and handle were very dialed in from skill work, game came very easy. I didn't FEEL like I was going tobe very bouncy tonight, wasn't 'amped up' or overly excited, very relaxed but apparently I was wrong. Got out there playing and was VERY bouncy. Had 3 dunks in 2 games and missed one more when I may have overpowered it lol! First dunk I thought I was going to miss, came off a pick and rolled into the lane got a very nice bounce pass. Was going to take a dribble and go for the dunk but saw the rotation coming quick so i just jumped from the middle of the paint and got a big (for me lol) one hander. Completely surprised me considering the distance. Best feeling as I was running back down on D I saw a kid that had just arrived literally had his head in his hands and his expression was priceless, complete WTF. Second dunk wasn't the cleanest but got one in on a baseline drive. Missed a putback off the back of the rim, tried to tear the rim off and that didn't work lol! Last dunk was probably on of my best ever, got a 2 on none fastbreak and my buddy just left it off the glass and I crushed it, was definitely up on that one. Got a clean two hander of glass after the game too, very good night!!  Can't wait to lift tomorrow!

Very good read man. All he says in there goes right along with what feels natural for me when lifting.

Did a 2 hour conditioning/bball workout today. Ugh. Felt dead afterwards but decided to jump a little anyway after a 5 minute breather.  Broke out a weight belt (think like weight vest) that I've had forever and never used, loaded it with 10lbs and jumped with it for 15 minutes. Crazy difference 10obs makes. After about 15 minutes I sort of got used to it and was able to put a few dunks down. Dropped the belt and wow, felt super light! Easy dunks for the next few minutes. Great feeling!

Ok, I took a few days completely off (minus stretching) and was itching to do something so I went and ran a few games of full court hoops. Was a little rusty the first game, started feeling better the second and destroyed the 3rd. Game was to 21 by ones and twos and I scored the last 9 points to bring us back from 17-11 to win 21-19. Had a couple ex college players (D2 guys) out tonight so that feels really good.

Had one chance at a dunk off a breakaway steal but laid it up since it was a one point game and a 6'4" guy had a decent angle on me. Put down some nice ones in between games tho including a nice two hander that my buddy peft off glass.