Adarq.org

Tues July 30 2013

Bodyweight 173-176. 
Got to the gym very late (1:30am, was up at 6am ughh) energy was basically none existent. Motivation was ok and the more tired I got it seemed the more I was motivated to get a good workout in, funny lol!
Back was slightly stiff/sore today but definitely manageable.

Dynamic warmup+jumps (jumps were crap)

Deadlift (4" deficit):
225x5 275x1 315x1 335x1, 335x1 315x3 x3, 275x3 225x3. Was not getting two sets of 315x5 tonight, settled for x3 on both sets. Won't go up til 315x5 is consistent for 3 sets.

Ham curl:
120lb x6, x6, x6.

Jumpsquat:
50lbs x5, 70lbs x3, BW x3.

Chest/tricep work and some planks. Light stuff. Was raining so no rim jumps (already slippery court+rain? I'll pass). Very mediocre workout.

Monday July 29 2013

Bodyweight is up slightly, didn't eat really clean Sunday so that may be why. 174-177lbs.
Energy and focus were good. Decent motivation.

-warmup and jumps-

Banded Squats:
225x5 275x1 315x1 365x1, 365x1 315x5 315x5, 315x3 225x5. Tried to really speed through the set, more explosive today rather than TUT style. Good feeling.

Paused Calf Raises (in leg press):
590lbs x8, x8, x8. Starting to get easier to explode up from the pause.

SL hypers:
3 sets til almost failure.

Typical Back/Bicep work and core stability. Extra sets of back work hammered me. Whew.

Brought my ball and shoes this time lol! Still did a handful of 'max' jumps, pretty much the same as last time. Got a few very weak dunks but hey every jump helps. Shot around for 15 mins as a cool down. Great session.

Sat July 27 2013

Bodyweight 172/174.
Very hurried this workout, energy and focus ok but didn't get a great stretch after.

Dynamic warmup+jumps

Deadlift (4" deficit):
225x5 275x1 315x1 335x1, 335x1 315x5 x5, 275x3 225x3.

Ham curl:
120lb x6, x6, x6. (assistance lift)

Jumpsquat:
50lbs x5, 70lbs x4. Bodyweight x3.

Chest/triceps work. Did very little core work, just some quick stability stuff. No time for shooting/jumping aftwrward. I hate being rushed. Oo workiut given the circumstances.

Friday July 27 2013

Bodyweight was 172 dry, 175 before lifting.
No soreness/fatigue.  Energy was 8/10. Good mental focus.

Dynamic warmup (added some depth and box jumps)

Banded squats:
225x5 275x1 315x1 365x1, 365x1 315x5 315x5, 275x3 225x3.

SL hypers:
Bodyweight, x12 each leg 3 sets.

Calf raises (paused on leg press):
590lbs x8, x8, x8.

Back/bicep/weighted core circuit.

Forgot my ball and shoes so no shooting. So I jumped some instead. 3 SVJs at the rim, got slightly over so 31" roughly. 3 one step jumps that I hit palm to wrist area on, probably 34-36" and 2 three step jumps one that was 36" or so (single hand hang) and a two handed hang that was probably 38". Not bad for running shoes (I cant maintain speed in the plant at all in running shoes, scares me lol) and after lifting. Very happy with that. Great session IMO.

Dida bball/conditioning workout this morning for two hours. Whew. Legs are dead now, tried a couple dunks at the end and got a few but was definitely missing some inches after all that. I gotta start jumping more.

Monday July 22 2013

Bodyweight was 173 dry, 175 before lifting.
Still slightly sore in quads and glutes but it went away during my warmup. Energy was good, 7/10.

Warmup: bike, skips, jumps etc

Banded squats:
225x5 295x5, 315x5 x5, 315x4(failed 5th, depth unacceptable) 225x5.

SL hypers:
10lbs x6, x6, x6 each leg.

Calf raises (paused on leg press):
590lbs x8, x8, x8.

Back/bicep/weighted core circuit.

Cooled off with 30 mins of shooting outside.

Saturday July 20 2013

Bodyweight 173/175.
Good energy but quads were jelly from yesterdays volume. Was manageable after warmup and some good stretching.

Warmup-the usual plus extra time on the quads.

Deadlift (4" deficit):
225x5 275x5, 295x5 295x3, 295x3 225x5. Form wasn't as strict as I wanted on 295 second set so didn't push it.

Ham curl:
120lb x8, x6, x6.

Jumpsquat:
50lbs x5, x4. Bodyweight x5. Really helped bloodflow to quads. Afterwards they felt much better.

Glute bridge things:
45lbs to failure x2. Good finisher.

Added chest/tricep work and some core stability stuff. Good workout for how sore I was/am.

Friday July 19 2013

Bodyweight 172lbs dry, 174lbs pre lifting session.
No soreness/fatigue. Good energy, excited to start lifting more consistently again.

warmup-the usual

banded squats:
225x5 275x5, 295x5 315x5, 315x5 225x5. First reps on eachset were easy, last few on 315 my body was asking why it was doing 5 rep sets again lol!

Calf raise (leg press machine):
590lbs x6, x6, x6.

SL hypers
3 sets of 8 per leg. Any recommendations on number of reps before I add weight to these? Last set had the hams/glutes going good.

Did some weighted core work and back/biceps as well.

Cooled off shooting hoops for an hour.

Pretty happy with my first 'volume' session in awhile. Kept the workout under an hour and a half as well which left more time for shooting. Big plus.