Adarq.org

Sat March 2, 21013

Bodyweight still down, 180 in the mornings, 182 preworkout.
No injuries but a bit of fatigue as i go to the gym very late again. CNS was probably a 6.5/10.
 
Tried something new with the squats and RDLs. I've been saying I felt slow in my plant for awhile now so I talked to a couple guys and they suggested the use of chains or bands to force me to 'finish' each rep rather than let momentum carry the weight. So I picked up some resistance bands, 100-120lbs of total resistance at the top ROM supposedly, so add that to my squat and RDL numbers at the top. I definitely felt a difference and it attacked my muscles differently for sure. Another positive is it forced me down faster in the squat which I feel loaded my muscles much more like a jump would versus me slowly lowering the weight and exploding up. Very nice. 

Squats:
135x5 185x5 235x3' 255x2 275x1 295x1 305x1; 135x5. Could feel the bands coming into play around just above parallel, really felt them at the quarter squat position up. 

RDLs (4" deficit):
135x5 185x5 205x5; 225x2 245x1 265x1; 265x1. Didn't feel the bands as soon on the RDLs, going to experiment on different mounting positions. Felt them a lot just before lockout but not as much on the way up as the squats.

depth/box jumps (series):
8 total sets

Jump squats:
5x2 (50lbs); 5 at BW

kettlebell swing:
12x2 w/ 45lb bell.

Ham curls:
100lbs 5x2

Calf raises (500lbs):
8x2 (holds at top/bottom)


Typical core work and approach jumps. 3 step jumps SUCKED. TOTALLY felt the affects of the bands, it felt like I couldn't finish the jump, my legs just went to mush just before 'takeoff'. Jumps were around 36-37".

After the season I'll do a cycle with the bands then try a 3RM with both squat and RDLs and see what type of gains I made using the bands. Some of the reports I was reading sounded almost unbelievable so I'll report my findings.

We ended up playing a lower echelon team tonight. We mercy ruled them with 16 minutes to go in the 2nd half. "final score" was 112-51 (they let us finish the game but no further scores/stats are kept). Saddest part was we played the first 4 minutes a man short and were still up one when the rest of the team arrived. I finished with 31 points, 19 rebounds, 14 assists and 7 blocks. Zero turnovers.   Most of those assists went to our PG who they kept leaving open! He ended up with 56 points lol! That's easily his most ever so I'm proud of him.

Only a few interesting things happened. 1: I almost/sorta/kinda dunked lol! I blew by my guy and went up but he tried to hold me down by pulling my left arm down, I tried for the jam anyway lol! Went off the backboard and in LMAO! 2: After the game we were playing around/cooling down and my center tossed me an oop that I barely tipped, I knew he threw it high I knew but I didnt know how high. Teammates said almost to the top of the square so easily one of my best jumps! 3: after said jump I got asked by a guy if I was on steroids lol! SMDH.

Anyway, were back to 2-2. Time to win a few next week!

Aren't you a one foot jumper as well? Nothing works for every person and not every person who excels in the weight room can jump or vice versa. If the formula was that specific we'd all be jumping 50+.

I know I'm late updating this...

We lost Tuesday night 116-110 to the consensus #2 team in the league. I truly believe we out played them but they hit two very lucky shots down the stretch and got a couple of long rebounds (we hit the boards on one and it literally ricocheted all the way to the 3 point line, guy caught it, hit the three SMDH) and that was the game. Individually I played very well IMO, 38 points/13 reb/8asst and 2 blocks. I'm starting to play instinctively again instead of thinking my way through a possession (which always slows me down) so thats good.

I *almost* had the play of the game/night but I was an inch or two short. I tried catching an offensive rebound over their center and smashing the putback. The guys said I was easily high enough but when I caught it I didn't feel like I had possesion very well...so I tried to cuff it. Yea, I got hung on the top of the front of the rim lol! Oh well, I had to try.

After the game I hauled enough ass to make the Tennessee-Florida game (GREAT seats!)....game was awesome and Thompson-Boling was  ROCKING. It was a damn good game too.

Anyway, going to do a little core work and some pushups/BW stuff tonight and get ready for tomorrow when we play the #1 team (they've mercy ruled every opponent so far). 

I think you'd be surprised by what a strict diet and heavy lifting will do for BF %'s. I read somewhere that lifting will burn more calories longer than cardio...plus you get strong. Win-win. The diet is all will-power.

Most guys that are quick like Ty....can also jump. Ty can dunk easily.

Look at it this way...if your max jump barely touches the rim then your in game submax jumps (layups, jumpers, etc) will all be well below the rim because you can't always just jump as high as you can in all situations. Now, lets imagine you can dunk easily...your submax jumps are now rim level. Guess which one majes it easier to score around the paint, grab rebounds and play D for a little guy?



Edit: for reference...
 https://www.youtube.com/watch?v=vEVlvruAWgs&feature=youtube_gdata_player

Lol! Yea sounds like a shitty situation. We try to divy minutes up evenly (or to what you prefer like one if our wings likes to play 15-20minsat because he can give 100% for that long and hes done) but if you're hot you stay in lol!