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two words: hook grip. seven more words: start practicing it now, at submax weights.

nine words: I like my thumbs just the way the are 

Yeah I know though. I have intentions of doing more oly style lifting in the future so I should get used to it I suppose.

not sure you have to throw the baby out with the bathwater. doing anything strenuous for the first time in a long time is going to wreck you, but the IME the soreness and drain go away pretty quickly if you do it a few more times over the course of a couple of weeks. i think where you went wrong is probably, as you said, just taking on too much at the first go. if you rest up and then add basketball in gradually you can play and train.

not saying you should, just saying.

Agree 100% with you.
I think where I went wrong was going back to basketball in the first place. I'm kind of impulsive when I decide to do something and got all motivated and whatnot by watching videos here and the NBA finals. As much as I enjoy playing I think a low key shoot around is more on the cards on top of whatever else I'm doing at the time.

*Edit- My two overriding long standing goals have been to get big and strong. I get distracted from time to time but really just need to focus on these two and make them happen.

6/7/14
B3W
Week 10- Session 36
BW- 95kg at time of training

Brief warm up

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 115 x 5

Incline Bench Press-
bar x 10, 40 x 5, 55 x 5, 85 x unrack, 75 x 3, 72.5 x 5, 72.5 x 3

Ring Dips-
BW x 8, 8, 3

Squats felt super solid. Really worked on keeping knees out more. Don't want to force them out too far but need to make sure they're not caving. Top set was great except the last rep. Got too far forward and resulted in way more back than I'd like but no risk of failure.
Bench was a comedy of errors. Had planned for 3x5@72.5. Put 10+ too much on the bar to begin with. Figured I was a little weak after a week layoff till I checked it. Then still put too much on and finally got the weight right.
Dips...well yeah. First set the form was great. 2nd set not too bad. 3rd set form was shit and I'd already lost it.

Pretty good feeling to come back after a week and have not really lost anything. Knees felt pretty good all things considered.

Played ball last night. Although we lost (by a decent amount) I learned two things.

1. I can still dunk (Yay!). Dunked twice in warm up. First one was a one hander and ridiculously easy. Second one I went a bit harder and the landing was a bit harder too. Def felt it in the patella area on my left leg and both knees are quite sore today. Left knee is worse. Hoping it's just getting used to running and jumping again.
2. I'm incredibly unfit. Aerobically I'm shit. I can sprint and jump and then it takes me ages to recover. Will need to do some work in this area first and then add in some faster work a bit later.

The actual comp itself is a pretty decent quality. We play 4 10m quarters with the shot clock in operation. Different to the two 20m halves I was playing previously with no shot clock. Also I'm used to being pretty much the tallest and having the biggest leap. Half the guys on the court in total were nearly my height and all could dunk. I was playing on a 6'6 guy with a ridiculous reach last night. Beat him strength wise but when he got the ball close to the basket I had no chance.

No doubt I'll be better for the run next week. There's three games left in the season that I will play. I won't qualify for finals and I'll decide after the next three games if I will play on. I will have to make sure the body can hold up to the demands first.

I will definitely have to modify the weights to fit this in with the additional work I'll be doing. Have been thinking about this and still not sure which way to go just yet. May go with two heavy days (non negotiable) and have two light days (negotiable). Still want to maintain upper body training but just managing the lower body load more.

Haha good to hear. Keep at it mate.

Mate I'm certainly no SL jumping expert but here's what I picked up in the video:

- you look too proper in that video. Too upright at the start I think. 
- With your final step before your two steps I personally have a longer step (is it called the penultimate step? idk) and my last two steps are closer together.
- Your approach is slower off one than off two feet
- Hard to tell from the video but when you jump off your right you look to be jumping from too far out
- When you jump off your left foot you look more fluid even though the jump looks lower. 

If I were you I'd focus on trying to get the jump to be more fluid with a longer third last step (lets just call it that). Maybe even a little dip on those last steps.

I hope that's been somewhat helpful.

30/6/14
B3W
Week 9- Session 34
Weight- 92.3
Total Cals- Didn't count (under 3,000 though)

Warm Up

Front Tuck Lever-
20s, 10s

Front Squat-
bar x 5, 40 x 5, 60 x 5, 70 x 5, 92.5 x 5

OHP-
bar x 5, 40 x 5, 47.5 x 5, 5, 5

Unilateral Floor Press-
25 x 10, 10, 10 

Lever work was a joke tonight. The rings were set too low and I was swaying back and forth after set up. Instead of fixing the rings I just moved onto FS.
FS felt pretty solid. I do get a bit of knee cave (chuanfu squats anyone) which I'm trying to minimise. I don't mind a bit but I had more than I'd like on the FS top set.
OHP felt solid. Form is the big thing here and I'm slowly getting that sorted. Will move up to 50 next week.
Floor press was awesome. Felt strong and although the weight is not that heavy I had an enormous pump after the whole training session. V nice indeed.