Adarq.org

WEIGHT: 174.5
SORENESS: neck, hip flexors, hamstrings
ACHES/INJURIES: left shoulder
MENTAL STATE: okay, a little out of it

- warm up

- SVJ x 6 and a few more jumps of various kinds

- paused squat 245 x 3,3

- superset x 5
-- bench 95 x 10
-- lat pull down 100 x 10

- band pull aparts x 10,10

i need to start bringing my own ball to the gym, the balls they have there suck mightily and don't bounce high enough. need a super-inflated ball like adarq used to use. or someone to throw me lobs, but that's unlikely.

a "dunk" would basically be the most exciting thing i've ever done, let alone a dunk. perfect lob, perfect timing, rattle it in off the back iron? mission accomplished. i guess i've got the height now according to y'all. but a dunk would obviously be better and i'm still 1.5-2 inches shy.

WEIGHT: 174.5
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up

- jumps x 30 minutes or so
got a couple of solid clean dunks with the mini soccer ball and a few more with the dodgeball. easily in the 34-35 range, so not at PR-tie levels. pretty good. touched rim several times off right SLRVJ, missed each try (of four) off left. SVJ during warm up was barely 30 or just below.

- superset x 5
-- DB swing 45 x 10
-- inverted row x 10 (alternated pronated/supinated grip)
-- dip x 8
minimal rest between exercises/sets

- decline sit up 18 x 10,10,10

- stretch

great workout, was just expecting to do the DB swing circuit and some core stuff to get the juices flowing but the court was empty when i got there. score one for luke. did a lot of jumps, clear drop off toward the end but could still consistently get 33. peak not there, though.

You know....I bet you'd see HUGE improvements in your game if you played/practiced 3-4x a week and lifted just enough to maintain your current strength levels.

I'm what most would call a 'natural' athlete and ball player but if I take a few weeks off I'm very out of sync for a few days, especially if I've been lifting.

I hadn't read your entire log but if your goal was to become a better player you're approaching this all wrong. Yea its good to be strong but at what expense to your skill level? Reading your log I've always thought you were a lifter who wanted to play decently not a player who wanted to get stronger. If your emphasis is basketball why is it relegated to always be second behind lifting?

deaf ears, brah. deaf ears.

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- RVJ out to four-step
34.5-35, very good. touched rim off SVJ during warm up and was even maybe a half knuckle over, so ~30.5. not at PR-tie levels on RVJ but i got cut off early when a flood of children rushed into the damn court and started running around everywhere.

- paused ATG squat 245 x 3,3

- squat 185 x 20

- bench 185 x 5,5
something tweaked in my left hand (?) during the second set, stopped

- pull up x 8+3+3+3

- assisted natural GHR x 8,8,8

- superset x 3
-- DB shrug 45s x 15
-- curl 25s x 10
-- press down 100 x 10; 80 x 10

- superset x 2
-- hanging leg raise x 10
-- cable hip thrust 100 x 10

- stretch

So when did I do that? My goal is the same, hasn't changed in forever, get strong, get lean, get fit, get in shape for bball. That hasn't changed, i'm just stuck finetuning my approach towards it!

1. get strong
2. get lean
3. get fit
4. get in shape for bball

that's four goals, although i guess you could argue that by 3 you really mean 4. they're not mutually exclusive but "get in shape for bball" means a COMPLETELY different focus than "get strong.

god i wanna do 5/3/1 so, so bad.

* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.