Adarq.org

WEIGHT: ???
SORENESS: pecs, glutes a tiny bit
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SL bounds x 4,6,6,6

- sprint 60m x 4
8.2, 8.3, 8.0, 8.1

- sprint 100m x 3
13.1, 12.5, 13.5 -- second rep really did feel much faster, "floating"

- walk home

- stretch

legs dead after the last 100. fitness continues to be shite, but just gotta keep grinding. a bit dehydrated, it's hot and humid enough now that i can't get away without bringing water to the track.

what's the arm stretch that you're doing? sorry if you already posted about it and i somehow missed it.

friday:

did some jumps, which were kind of bad but not terrible. couldn't get a clean dunk with the smaller balls (#3 soccer ball, volleyball). bah. also did some upper body weights, which i forget.

saturday-sunday-monday:

lots of walking around in NYC, some stretching. much relaxation. the past few weeks have been really bad at work, which i think accounts for some of the bad training. not enough sleep and poor-quality sleep, high stress=drained CNS. feel somewhat rejuvenated after the weekend.

tuesday:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back
MENTAL STATE: good

- warm up
shooting stroke was on point, at least for me. probably hitting 80% from mid range and 60% from three.

- SLRVJ and DSVJ x 50+
didn't have real training shoes with me in baltimore so i just used the nice-looking but not very practical ones i had with me (onitsuka tigers). ME jumps weren't happening so i just did a lot of layups and drop-steps. you know, working on my 5'11 terrible-player-who-can't-jump post game. lol. still good to get volume in even if it wasn't the highest-quality work, i think. also, the rims seem higher at this baltimore gym than at the JCC or my old gym, balance. whether that's because my normal ones are below 10' or these are above 10' i'd rather not find out. balance was a regulation (high school) court, so i hope at least there the rims were accurate.

- bench 205 x 5,5,5
form a bit off but this wasn't hard. back to the normal gym/bar/bench tomorrow.

-superset x 2
-- DB step up 70s x 10L
-- 45-degree hyper +10 behind head x 10
-- DB step up 70s x 10R
-- 45-degree hyper +10 behind head x 10

- kroc row 90 x 12R,11L
seemed like DB was weighted weird, couldn't get it even in my hands. wish my gym had DBs over 80.

- pull up x 5
just to get a little extra volume in for the back, match push/pull. stupid i know, whatever.

- a bit more shooting around to cool down

- stretch

this evening will bound, jump and sprint. finally made a PT appointment, for monday at 2 PM. let's see what's up with the shoulder and the back/SI joint.

i commend your extended foam rollering and stretching. good job, bro, indeed. 

aw, boo, i'm so happy for you!

last night didn't get home from work until 10, so i just SMR'd my glutes with most of the focus on upper glutes. i've been avoiding them and working on other things but let's be honest: that's because i'm a pansy. need to refocus on that shit.

also i'm going to make a PT appointment today. i wrote to the place i've been before a couple days ago and they got back to me but i haven't had a chance to call them back to set an actual time.

some real pretty basketball in here.

<a href="http://www.youtube.com/watch?v=-6NbJMq-QfU" target="_blank">http://www.youtube.com/watch?v=-6NbJMq-QfU</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back
MENTAL STATE: tired and stressed, bad day at work

- warm up

- bounds 4 x 6
i think these are getting better, although in one of those videos there's a cue to be attacking the ground to pull through with your plant leg and i don't think i'm doing that. will try to tape soon.

- sprint 30m x 3; 60m x 3
4.5 on the 30s; 8.3-8.5 on the 60s. felt awful, so sluggish. no acceleration even for me, hips aching a bit. oof. plus back had previously felt better over the course of workouts but today it got worse. decided against all-out 100s-130s and went with...

- submax sprint 120y x 6
endline to endline on the field. 18-19s with 40-50s between reps.

- stretch