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I was going to but life and my previously lazy ass got in the way. I didn't play my last two years off high school ball (junior year was my knee injury and my senior year we got a new coach and we didn't get along so I walked out). I walked on at a local d2 school and was supposed to practice with the team and get my conditioning back and such freshman year but I got in a nasty car wreck and wasn't cleared to do anything for 6 months. After that I transferred to a school that didn't have a team. So no, I didn't.

I still think I could play and I still have my eligibility but with a job and a daughter I dont have the time to put into ball to get where I need to be. So I play local rec leagues and summer leagues with the college and hs kids and get my fun that way.

Thursday May 2 2013

Morning workout:

Wasn't supposed to turn into a workout but it did lol! I was supposed to meet a friend at the gym to run through some stuff because one of the local high schools invited us to start scrimmaging with them. They're pretty good, very well coached and have one kid that'll go D2 (6'2 guard) that I destroyed during the county rec league so it'll be good and keep my conditioning and game straight. Long story short he didn't make it so I did one of my old college off season workouts. Lots of game speed jumpers, dribble drives and full court stuff. Great conditioning work. By the end of the hour long session I was pretty toasted but managed to pull off a few simple one hand dunks and got a couple two handers off lobs. I'd estimate my vert on the lobs right around 40" give or take a few based on how easy it was and where my wrist was in relation to the rim. I'm thinking I'll make this a weekly thing if my lifting later doesn't suffer. Eat, short nap and I'll lift in a few hours.

Tues April 30 2013

Bodyweight: 181 morning, 185 pre workout.
Soreness/injuries: none
Energy: low, CNS was just not ready at the beginning, came around after awhile however. Diet wasn't very good today IMO and I think that may have been my issue.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x4

Bounds:
6x4

Box jumps (40" box):
x6

Seated box jumps:
x6

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x5 225x5. Got all the reps but it wasn't easy. Still quite a few resets during sets.

Banded squats:
225x5 325x5, 325x5 x5, 325x5 225x5.

Ham curls:
140lbs x8, x8, x9.

Calf raises (leg press machine):
550lbs x8, x8, x8

Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5

Step ups:
60lbs x4 (each leg), 80lbs x4 (each leg)

Workout grade: average. I got my weights/reps in but it wasn't pretty at all.

Edit: forgot the stepups. SMH.

Sat April 27 2013

Bodyweight: 181 morning, 184 pre workout.

No soreness, injuries or aches but I got in the gym very late (11:45pm smdh) so my energy was waning by the end of the session, really noticed it during squats.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs etc.

Depth jumps (18" box):
8x4

Bounds:
8x4

Box jumps (40" box):
x6

Seated box jumps:
x3

4" deficit RDLs:
225x5 295x5, 295x5 x5, 294x4 (failed rep 5) 225x5. That last rep at 295 just was NOT going to go up. Had to reset on a few as well. Definitely a challenge. I won't up the weights again until I can get these easily.

Banded squats:
225x5 275x5, 325x5 x5, 325x5 225x5. Was going to go for 345 on the 5th set but just was drained too much.

Ham curls:
140lbs x8, x8, x8.

Calf raises:
550lbs x8, x8, x8

Rythmic Jump squats:
60lbs x5, x5, BW x5

Tossed in an upperbody/core circuit to really finish me off.
Ok workout, good given the energy level. Have to get my sleep schedule planed out a bit more.

Thursday April 25 2013

Bodyweight was 180 this morning at 183 pre workout. Id like to keep it around there, we'll see.
Soreness: quads, glutes from yesterday. Energy was pretty good though and most of the soreness left during warmup. Still a little tight in the left glute during the workout.

Did another volume/medium weight upper body circuit. Volume stuff makes me look big lol! Very vascular while lifting!

Depth jumps (24" box ):
6, 6.

Standing box jumps (48"):
6. Going to move this up next week and see what happens. I'll add a few mats at a time.

Running box jumps (54"):
6. First 4 were very easy. Last two I had to focus on a little but no issue.

Skipped my usual bounds and ankle/achilles stuff and sprinted some more.

Sprints:
10yrd x4, 20yrd x4, 40yrd x4 x4. Ran a few easy 60-80s to warm up all sprints done at 85-90%.

Wanted to try out the topend stuff Avishek does to see what it was like so I strided out 20-25 yards and then turned it on for 30 or so yards. Hammered my glutes lol! They got tight in during the second of 4 but it was fun. Will do again.

Great workout I feel, very fun.

Wed April 24 2013

Bodyweight: 179 morning, 182 pre workout.

Got some good sleep last night finally. Translated into good energy and motivation. No aches and the sleep fixed my sore quads and glutes. Good stuff.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

Depth jumps (18" box):
8x4

Bounds:
8x4

Box jumps (40" box):
x6

4" deficit RDLs:
225x5 275x5, 275x5 x5, 295x4+1* 225x5. *Lost grip on rep 5 and had to reset.

Banded squats:
225x5 275x5, 275x5 325x5, 345x3 225x5.

Ham curls:
140lbs x8, x8, x8.

Calf raises:
500lbs x8. 550lbs x8, x8

Rythmic Jump squats:
60lbs x5, x5, BW x5

Good workout overall. Going to try to move the RDLs and squats up in weight next session, work my way back up to 5 rep sets then add more weight. Upperbody strength is coming back slowly as well so thats nice. Still feel like I can lose some excess fat, need to clean up my diet more.

Sun April 21 2013

Bodyweight: 180 morning, 183 pre workout.

Energy was good, strong mental focus. No injuries or aches.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

Depth jumps (18" box):
6x4

Bounds:
6x4

4" deficit RDLs:
225x5 275x5, 275x5 x5,275x5 225x5. Grip getting better, almost ready for more weight then work my way back to a 5 rep set.

Banded squats:
225x5 275x5, 275x5 325x5, 325x5 225x5.

Ham curls:
120lbs x8, 140lbs x8, x7. Slight cramp going for 8 on last set. Decided not to push it.

Calf raises:
500lbs x8. 550lbs x8, x8

Rythmic Jump squats:
BW x6. Did bodyweight to see how legs felt. Will add weight back in slowly to keep legs fresh.

Did some 3 step approach work at the end. Jumps were 37-38". Sub par but pretty good for the volume I guess. One more session and if I get the same squat and RDL weights/reps again without much grinding the weights will need to go up. Shot around for 15-20mins as a cool down.

*comfortable with the short distances and starts. I'll work my way to 100 yards+ then start adding some topend and stride work.

Due to lack of motivation to begin with and feeling slow as shit in the sprints I'm giving this workout an 'average' grade. Hopefully the sprints will come around in the next few weeks and have a positive correlation on my plant speed.


Also, my phone is stupid and wouldnt let me do this as a single post lol