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Alright, I tried to go last Monday, go tin the gym, warmed up and foot was feeling good. Started on my squats...nope. Had no issues unracking the weight but at the bottom pushing up I felt it. Decided to take Thanksgiving week off and fully heal/recover plus I got to spend some extra time with the fam.


Monday Nov 26, 2012

Bodyweight this morning was 188lbs. Week off+Thanksgiving lol

Zero soreness/fatigue.


Squats:
225x8, 275x8, 275x8, 325 x4 x4, 135x5. I got pinned on the 5th rep at 325, I believe I lost focus. Had to reset.

RDL:
185x8, 205x8x3 The RDLs are coming along. I feel like I'm moving the weight faster, almost time to up the lbs.

Step ups:
3x8 w/ 80lb weight

Kettlebell swings:
1x6 35lb bell

Box jumps:
x4

Depth jumps:
x4

Pogo jumps:
1x8

Ham curls:
120lbs; 8x3

Calf raises on leg press machine:
550lb x8x3

Lateral cone hops:
1x8

3 step approach work, emphasis on keeping my speed in the plant. Did ok but I'm definitely still slower than before in my plant, body still feels like its holding itself back some.

Also did my typical core/upper body sets.

Overall great workout, felt awesome to get back in the gym.

Tues Nov 13 2012

Morning BW @ 187lbs. Slight soreness in left glute. Minimal fatigue from lack of good sleep.

Ran full court games for 2 hours. Overview: my conditioning sucks but I can tell Im stronger/faster now. My body feels like its moving faster than my skill set. That or Im very out of sync. Probably play again Thursday and see if I can knock some rust off some more.

Sunday Nov 11, 2012

Rested. BW @ 187 at morning weigh in. Did some light stretching to try and loosen up/stay loose.

Friday Nov 9, 2012

BW@ 188lbs.

Calves and hamstrings slightly sore even after warmup. Back was a little tight this morning but loosened up during the day. Energy was good.

Squats:
200x8, 250x8, 300x8, 320x8, 200x5;  320s are starting to come easier.

RDL:
185x8,205x8x3 Last set was a real test at 205lbs, reps 7/8 I had to fight to keep good form but I think I managed.

Stepups:
70lb x8x3

Kettlebell swings:
35lbs 6x2

Box jumps (40" box):
x4

Pogo jumps:
8x2

Ham curls:
120lbs; 8x2

Calf raises on leg press machine:
570lb; 8x2

Depth jumps (18" drop):
x4

Ended with some upper body circuit training.

Rested on Tuesday, very sore from from the RDLs. Warmed up and stretched and was still tight in the hamstrings so I skipped. Felt good on Wednesday however so I got a little work in:

Wed Nov 7, 2012

Bodyweight: 188lbs
Soreness/fatigue: light soreness in hamstrings, went away during warmups.

Light day, worked on my sprint starts/turning on power quickly.

Sprints:
2x 10yd, 4x 20yd, 2x 40yd, 2x 20yd; just trying to reach top speed as quickly as possible. Closer to the season I'll start with some longer conditioning sprints (60-150yds)

SVJs:
2x 4

RVJs:
2x 4

Finished up with some core work (planks, hanging leg lifts, etc)

Thanks Flander, gotta get strong right? lol!

Took Saturday off to do some stuff with the family. I normally rest on Sunday but since I rested yesterday I decided to get a little workout in today.

Sunday Nov 4, 2012.

weight: 188lbs
fatigue/soreness: no fatigue, slightly sore hamstrings.

1 leg BW squats:
3x8 Tried to really explode on the way up while maintaining balance/control.

Pogo jumps:
3x8 I go for quick GCT on these rather than height

Depth jumps 18" box:
3x8

lateral cone hops:
2x6

Added some pullups/chinups for fun at the end.

Shoot around for about a half hour afterwards, haven't done that in a while and my j was a little off. Played two pickup games, halfcourt 3on3 stuff. No competition really so I just worked on my footwork and knocking the rust off. Won both easily. I'm not to worried about my game as off now since rec league play is still a few months off, I work on my skill set and get it all polished up later. The only thing that really goes away is my jumper, the handles/court vision are always there, natural PG I guess lol

Late workout last night (1am) so I went to bed instead of throwing this up then.

Friday Nov 2, 2012
Morning weigh-in: 187lbs
Soreness/Fatigue: none

Squats:
200x8, 250x8, 300x8, 320x8, 200x5  Struggled again on the last couple 320lb reps. Form felt better than Mon though.

RDL:
135x8, 155x8x3 These felt much better, focus is still on form and hip drive at the top. Probably up the weight next week and see how it goes.

Stepups:
70lb x8x3 added weight felt great.

Kettlebell swings:
35lbs 6x2

Box jumps (40" box):
x6

Pogo jumps:
8x2

Ham curls:
120lbs; 8x2

Calf raises on leg press machine:
550lb; 8x2

Did some upper body and core work as well (bench, incline db bench, db press, rows/lat work and some dips). Good workout overall, was a little lacking in motivation when I started due to time I think but pulled through and got a good workout in I feel. Just FYI I always toss a few pylo's in on heavy weight days, I feel like it keeps me springier.

Yesterday (Oct 31,2012) was a rest day. Weighed in at 187lbs when I woke up. Did some light stretching and ended up walking 1-1.5 miles with the kids trick or treating. Had to resist stealing some of their candy lol!