Adarq.org

141105 Lunch Basket

Run to foul line catch and drive lay up:
inside pivot x10 each side
outside pivot x 10 each side

Run to foul like catch and shoot:
inside pivot x 5 each side
outside pivot x 5 each side

Low pose various drill x10 each side.

141105 Gym Session
Gym Partner is like an hour late... I decide to wait for him while Squatting with some newbie side by side.
but end up doing like 5 or 6 set of Jump Squat and could not do any heavy squat today.

Bench Press (waiting for Gym Partner)   
115   2X10
125   1X5
165   1X2
165   1X1
   
Jump Squat   
45   1x10
95   1x8
115   1x5
135   1x5
155   2x5
175   1x4
175   2x5
   
Hang Clean   
115   3x5
   
Deadlift   
185   1x8
235   1x8
285   2x2
335   2x2

141021-24 Resumed Lunch basket
Heel Pain on and off and seems like I will have to live with it, It disappear after calf stretch.. but come back after not moving around.
Resumed Lunch basket, just shoot around only.

141027 Return to the weight room with modified Raptor routine (no impact lift)
Lunch Basket consist of shooting around and lay up drill.
Return to weight room at night:
40lb DB Swing 3x10

Explosive Squat (Did not do any jump squat which Raptor suggested)
135   7
50   5
40   4
50   3
20   2
315   2
365   1
315   2*3

Bench Press (added this as Rest session for my leg)
95 3x15
   
Regular Dead Lift (not stiff leg which raptor suggested)
185   10
235   4
255   3
275   2
325   2
365   1     
385   Fail
   
2 Leg Calf Raise 3sec up/down 2 sec pause
(doing 2 leg instead of one and hope heel pain can be lessen)
230   3*10



141029 Return to Raptor Suggested routine
Lay up drill 10 from each side
(doing this as warm up instead of Max Sprint  which is suggested by raptor)

Depth Jump Quick rebound focused
3x 5
(in between 1st and 2nd set rest with 10 foul shot,  in between 2nd and 3rd set 6 lay up drill on each side, and finished the last 4 layup after)

Rad Hop
2 x (Front Back Left Right)
(Foul shot x 10 in between set)
Hoping with minimum knee bend.   The Calf seems to be doing fine even those it is sore from the Calf raise 2 days ago.  I counted about 22 hop per direction to finish one full court.

141029 night 5on5 basketball
Regular non serious game, I try to be explosive down at the low post, no more shooting... use body and strength to muscle in attack the basket..or get foul. No more shooting.

121022  Resumed Lunch basket.

Heel pain on and off.. i thought it got better.. and it came back.. when i woke up this morning..

anyway.. i take easy and shoot around at lunch today.


===================================
141023 .... powerade..
..... no personal time... injury...feeling it might be time to stop...
And then.. I came across this.

https://www.youtube.com/watch?v=10GD9inHQbI

<a href="http://www.youtube.com/watch?v=10GD9inHQbI" target="_blank">http://www.youtube.com/watch?v=10GD9inHQbI</a>

Train on

The pain comes and goes..
and it surely appear as more intense.. after like heavy calf training.

the pain is worse after some mild full court basketball.

I had rested for a week and It did not get better or worse.

( i use to wear custom make insert due to flat foot but stopped for  many yrs.  I could not fit the insole with ankle wrap in basketball sneaker)

i am going to try some yoga stretch to see if i can fix this.

This must be one night mare injury that stop me from following Raptor routine training toward my first slamdunk.....  Fuxk me.

Thanks for the suggestion LBSS...  I should had done some single leg exercise at home with my... Never used weight vest and med ball... being occupying with kids all the time at home...

141008 Resumed Lifting
Rested over a week, the Heel pain come and go....it is dull usually.. and some time it suddenly showed up after a long sit or long time no stand.. very annoying.
Google extensively online and seems like Cause is not clear and cure is not easy...
recommended method
- deep tissue calf massage
- foot massage
- roll foot on ball or pin or Ice coke bottle

No ball no lift for nearly over a weeks.  I go back to Gym to do some non impact lift modified raptor suggested routine lightly
Dumbbell Swing
45lbs 1x 10
50lbs 2x 10

Squat
45lb 1x10
135lbs 1x5
205lbs 1x5
245lbs 1x3
275lbs 1x3
315lbs 1x3
355lbs Failed  <---   WTF

DeadLift
135lbs 1x8  (regular)
185lbs 3x5 (Rom Dead 5 sec down 2 sec hold)
Regular Again
225lbs 1x5
295lbs 1x3
315lbs 2x2 Easy (right hand grip have issue)

Raptor Killing ur Calf 3 sec up/down 2 sec hold bottom/top
3x10

Sleep at 3 am.... surfing on the net... Gay as Fark.

141008 Roll Roll Roll your Foot...
I am rolling that in the office all day starting to day.  Muscle is finally sore from yesterday work out.. Good Sign.
Left calf is sore a little (heel pain did not get worse or better).

Lunch basketball training resumed, just taking it easy shooting around, no max effort jump.
Will do more deep calf massage tonight.

140926 Raptors Weight room routine

Dumbell Swing, Quarter Squat and jump squat,  Deadlift with pause and Slow long Calf raise.
Did some arm curl and shoulder work... just because i am alone in the gym.

Thanks Acole for the head up... I rested like 4 days with no activity.. and this dull pain come and go... I sure felt it stronger after the lifting session.
I am being careful.. monitoring the pain and doing calf stretch and massaging the bottom of my foot as needed.

I had not done anything for the weekends and is Monday today, we have wed and thur off this week... so... if i dont do anything on tuesday... that will be 6 days of doing nothing..
will see how things go... tonight and decide.

thanks Acole for ur comments.

Crap.. i try to delete this topic.. but i am not allowed to..

sorry about this..and thanks for the head up Vag

Video cross linked from my journal.

http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg103181/#msg103181


please respond in the journal if possible.

<a href="http://www.youtube.com/watch?v=ev7mQhc4Raw" target="_blank">http://www.youtube.com/watch?v=ev7mQhc4Raw</a>