monday and wed adarq!
ahh..
let's hit these two sessions for a bit and see how you feel, we'll add back in reactive work depending on how you feel.. just add in some tuck jumps and jumps, no dj's or anything until you're 100%.. don't go max on lowerbody sets unless you feel good, for example, 5x3 on squat would definitely be a hard rep on rep 3, not a 3+ second strain though. in fact, for now, don't massively strain on any final rep.
SESSION 1:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- SQUAT: 5 x 3, 3min rest between sets, focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: 3 x 5
- S1: ROW: 3 x 5
- S1-info: 2-3min rest between supersets
- S2: DIPS: 3 x F
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S2: PULLUPS: 3 x F
- S2: BACK-EXT: 3 x F
- CORE
- STRETCH
SESSION 2:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- MSEM SQUAT: 2 x 4, 90% of 1RM, 5min rest between sets , focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: work up to 1 x 5
- S1: ROW: work up to 1 x 5
- S1-info: 2-3min rest between supersets
- S2: OHP OR INCLINE DB BENCH: 3 x 5
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S3: WEIGHTED PULLUPS: 3 x 5
- S3: BACK-EXT: 3 x F
- CORE
- STRETCH
peace mang
thurs i'll prolly do some light cardio, as recovery, for the game on fri.
thanks BJ, its still not 100% yet, damn thing took its time to recover, but at least its better haha.
will be tryin to dunk a small bball sometime arnd xmas, need to peak fast!
was silently abit confident i could get high enough to catch a lob previously, provided the timing was good, but now mayb that might have to wait slightly.
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