Adarq.org

lookin very powerful indeed! runup was fast!

hey adarq, in some other thread here, i think it was nightfly's, someone said somethin abt moving into specifity lifting... like how mayb half/quarter squats are better for jumpers, provided a decent strength base is achieved.

what are your thoughts? or anyone else here?

ah, sounds great.

20 to n fro foam rolls on each itb.
2 x 20 unilateral glute bridges.
Quad stretch.

Sleep. If there's time later when I wake up, I'll go shoot abit before gg to work.

Ball was nothin serious, just horsing arnd with colleagues, legs felt sore, tired.
While doin the squats, also sore. Tired, but the pain felt like it had gone.

Today, a day later, my legs feel like they are back.
think i can push them next week alr!

week 54
Tues

basketball pickup games, 45 min.

pullups: 15, 15, 13

dips: 20, 16, 13

Squats: 3 x 10 (40, 45, 50)

at night:
unilateral glutebridges: 2 x 10
prone cobras: 1 x 20

week 54
Monday: upper

warmup, prehab
sprints: 7 x court, all submax
squats: 3 x 10 (60)
walking lunges: 4 x 5 (10kg each side)

s1: bench: 5 x (65, 75, 85, 92.5, 85)
s1: 1s rows: 5 x (65, 70, 75, 75, 75)

s2: Incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (12.5, 20, 25)

s3: Tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ bar bicep curls: 3 x 8 (20, 25, 25)
s3: shoulder matrix 2 x 8 (7.5)

OHP: 1 x 25 (empty bar)

before sleep: 2 x 10 unilateral glute bridges

aiks..

i'll be hitting the gym in 1.5 hours time. if you havent posted by then adarq, i'll just do a upper body workout with the previous template, coupled with some submax MR tucks, depth jumps, rebounding quick lunges or something. mayb some REA squats if my legs feel fine.

Thx man.

Mon, wed, thurs is good for me.

My upper body is fine also. Just the left thigh, still no full rom without some pain at the end, but I think/hope it will be gone in another day.
First time I experienced somethin lik this man... Haha!