Adarq.org

Thursday April 18 2013

Bodyweight still going up slightly 180 dry, 183 pre session.
Still relatively ache free. A little sore in the calves but not bad.
Motivation wasnt really there at the beginning but the upper body circuits helped get me up.

Did a volume/medium weight upper body circuit chest/shoulders, abs, bicep and tris. Volume stuff was new, definitely felt it lol!

Depth jumps (24" box again):
6, 6 man the difference off the higher box is still amazing me. Smh. Just awesome.

Standing box jumps (48"):
6. Good start considering I've never done max height box jumps.

Running box jumps (54"):
6, would have liked to try a little higher but the other pads were in use :/ oh well, next time.

Bounds double leg:
3x20yards

Single leg bounds:
2x (each leg) 20 yards

Ankle bounces:
30 secs x2 both feet, 30 secs x1 each foot


Sprints:
10yrd x4, 20yrd x4, 40yrd x4. First two at each distance were 60-70%, last two 90%. Almost feel.confortable

New gyms goal is legit 10. Went and played an hour or so of halfcourt ball (courts just a half :/ but its 24/7 so I'll deal). Decent competition but nothing like the league play was. Missed two in game dunks, one two hander that I back ironed and one pff one foot were I was surprised I got up there lol!


Good conditioning and I got to work on my game a little so I'll take it

He weighs 185?! Man, from looking at him I figured he weighed more. No wonder hes so quick lol

Do it. Your jumps may start with core/glute/quad/etc but they end at your feet, don't lose the power you're generating up 'top' by lacking the ability to transfer it to the ground. Feet/ankles/calves have to be strong. I've noticed a difference (small but there) since I started hitting mine harder.

Thursday April 11 2013

Bodyweight pre workout at 181. Decent motivation, got better as I went along. No real soreness or injuries.

I lifted at the new gym for the first time, really enjoyed it even though it was busy. Trained with the fiance's Dad (ex college RB/pro body builder, the guy is a monster lol) and we did upper body. I'm very weak upper body wise compared to before rec league but he showed me a few new things and I'm excited to incorporate them. After the lifts I did some core work and some pylos/sprints.

Depth jumps:
6, 6. Had a higher box (24" vs 18") and definitely noticed the difference, jumps felt more explosive and higher. Time to move to a 24" box for good.

Ankle hops:
30secs x2 each leg, 30secs x1 both legs

Single leg bounds:
2 sets per leg (roughly 20 yards a piece)

Bounds (both legs):
2 sets

Sprints:
a few warmup 40s, 4 hard 40s.

Upper body will be sore tomorrow, I've never lifted that hard/much upper body. The sprints felt a little slow but I haven't sprinted hard in awhile. Jumps felt good.

Sunday April 7 2013

Bodyweight was 178 in the morning, 180 pre workout.
No aches or injuries, motivation and energy very good.

Dynamic warmup: jogging, tuck jumps, ankle bounces, a skips, karaokes, etc. Tested my SVJ after warmups at consistent 32".

Depth jumps (18" box):
8x2

Bounds:
8x2

Banded squats:
225x5 275x5, 325x5 x5, 325x5 275x5. I finally measured the length of my bands at the top ROM in my squat and, according to the chart, they should be between 55-60lbs per side. These things really force me to push through the entire ROM. Awesome.

4" deficit RDLs:
225x5 x5, 275x3 x3, 295x1 x1. I did the RDLs unbanded and instantly noticed better form, I'll continue them this way. RDLs were about 45mins after squats and they sucked, I felt very weak. Next session I'll do RDLs first and more volume.

Ham curls:
120lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Step ups (60lbs):
6x2 (each leg)

Did some light core stabilization work and attempted some approach work but after two very subpar jumps I scrapped that idea.

Overall a decent first workout post season. I'm hoping to quickly regain some of my lost strength (all lifts were down including upper body stuff) and then I'll re-evaluate my weaknesses and attack them. Also going to try to add in a sprint/pylo day in between lifting days.

Well...seasons over. We got thoroughly smacked in the semifinals. We ended up losing by 24 although we kept it close until about 8mins left and ran out gas/subs. Our second leading scorer was out and our first sub so we didn't do too bad. I ended with 44pts but I just couldnt score enough to keep up. Im not too disappointed with our season but I found some things to work on in my game. I got stronger and faster but my first step feels slow this year and my mid range game footwork was off which hurt my overall game IMO because I was using to much space. So, I'll be doing more quickness training this summer amd getting back into a routine with my lifting next week.

Sat Mar 30 2013

Alright, after 2 weeks of no lifting I was DYING to get back in the weight room!

My bodyweight seems to have stabilized at 177-179lbs depending on fluid intake and if it's before or after a game day for the last week or so. No injuries or soreness although I was a bit tired from work and I believe it showed later in the workout after the adrenaline of getting to lift again wore off. Anyways, I figured I would be weak after two weeks off so I did a light workout both in tonnage and rep/set scheme just to make sure I don't inure myself and my form is still decent.

Depth jumps/bounds (in series):
4 total circuits (20 total jumps)

Banded squats:
225x5 315x3 x3 225x5

Banded RDLs (4"deficit):
225x5 245x5 265x3  Form SUCKED on the RDLs, I'm strongly considering eliminating the bands on these as they don't seem to help like they are on the squats. I *think* they're hurting my form at the top ROM as I unconsciously round a little trying to drive through the extra resistance. Next session I'll try them without the bands and really focus on form again.

Jump squats:
5 w/ 50lbs, 5 at BW

Ham curls (120lbs):
5x2

Calf raises on leg press machine:
8x2 (500lbs)

Wow, I'm weak as shit. My approach work I usually do at the end of the session sucked. I sort of expected I'd get weaker during the season tho so I'm just going to maintain as much as possible and get after it hard after the season again.