Adarq.org

hand length is 7 1/4" and just shy of 8" thumb to pinky.

My hand measures almost dead on to yours hyperdunk, but I am 5'10" w/o shoes.

I have a harder time with deadlifting due to grip strength and hand size, but prob could be overcome with more focus.

I have no chance of palming no matter the ball, so given the option bigger hands would be nice, possibly a larger winkie too.

On the bright side small hands make my winkie look bigger so it all equals out.

30 jumps just seems like so many... well, are they ME jumps?

all sub-max. I try to only do my  ME jumps on hardwood, but finding a court that works with my life schedule has been difficult.

9/1/12 Saturday BW=159.4

jump squat 5x45, 5x95, 5x105
squat 4x185, 2x225, 1x250, 2x240, 7x210, 7x210
barbell lunge 6x135,6x145, 6x150

tweaked my lower back today. It happens super infrequently, but it is sore today.

8/27/12 Monday BW=159.4

jumps ~ 30
squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205

Been on vacation the last bit, so nothing to log.

Ready to get back into something, need to stay focused. Life is a detriment to my training. I need more excuses......

8/12/12 Sunday BW=158.4

overhead press 3x100, 3x110, 5x125
squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205

I am going to finish this cycle of 5/3/1 for every lift except the squat. I will lift 4,7,7 on that as I saw the greatest progress on that rep scheme. I have lost 20 pounds BW in the last 6 months, but have also pissed away 30 lbs on my squat.
oddly enough I bet I can bench my max squat. I have not lost a rep on my bench in the same time period. go figure.

8/10/12 Friday BW=160.6

pogo hops 3x8
jump squats 5x45, 5x95, 5x105
squats 3x200, 3x230, failx260

stopped work-out short. stretched. time for a reboot.
I have gotten weak as piss in the last 3 months. I have got to do something different.

Quote from: LoopieMclooperson on August 04, 2012, 02:28:16 am

Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6

confused as to why you did 30 jumps or so + jump squats + depth drops and then squatted... seems like a tooonnn of overkill. but also, do the plyos before you use weights ie: do depht drops before jump squats.

I agree maybe overkill, but the jump squats are light, and the jumps are far from max effort. More of an enhancement to my warm up really. I have been needing to add some plyos into the workout but training time is limited with the family, so I go get it when I can.

get bigger abs. also, http://www.bodyrecomposition.com/the-stubborn-fat-solution.

Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6



Here is the plan for cycle 3 on 5/3/1.......

squat 320
      Week 1   Week 2   Week 3   Week 4   (deload)
 
Set 1 190lbs x 5   200lbs x 3   215lbs x 5   115lbs x 5
Set 2 215lbs x 5   230lbs x 3   245lbs x 3   145lbs x 5
Set 3 245lbs x 5+  260lbs x 3+  275lbs x 1+  170lbs x 5

Overhead press 155
      Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 90lbs x 5   100lbs x 3   105lbs x 5   55lbs x 5
 
Set 2 105lbs x 5   110lbs x 3   120lbs x 3   70lbs x 5
Set 3 120lbs x 5+   125lbs x 3+   130lbs x 1+   85lbs x 5
 
deadlift 340
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 200lbs x 5   215lbs x 3   230lbs x 5   120lbs x 5
 
Set 2 230lbs x 5   245lbs x 3   260lbs x 3   155lbs x 5
Set 3 260lbs x 5+   275lbs x 3+   290lbs x 1+   185lbs x 5
 
bench 265
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 155lbs x 5   165lbs x 3   180lbs x 5   95lbs x 5
Set 2 180lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3 200lbs x 5+   215lbs x 3+   225lbs x 1+   145lbs x 5