Adarq.org

WEIGHT: 171
ACHES/INJURIES: right knee, right hip/glute
MENTAL STATE: tired, low motivation

- warm up

- SVJ x 3,3,3

- DSVJ x 6

- one-step SLRVJ x a few

- squat 225 x 8,8

- superset x 2
-- DB OHP 40s x 8
-- pull up x 8

- SVJ x a few

- DB RDL 65s x 8,8

- curls 20s x 10

- tricep pressdown 70 x 10

- stretch

- SVJ x a few

- shoot around + layups x ~10-15 mins

kept it gentle, first workout back after a trip always sucks. absolutely no, as in zero, explosiveness. right hip and knee were bugging at various points. gonna hit the court early tomorrow.

Off one?

lol, yeah. obviously i'd settle for a weak dunk off two off a lob, that would be mission accomplished. but in my dreams i throw down vicious cuffed tomahawks.

today:

- walk x nine hours
lots of stopping and starting, very leisurely pace for the most part. but that's a lot of walking. istanbul is awesome.

again, you are too weak to be worrying about shit like that. just do linear progression until you can't anymore. start modest and keep it simple.

you're too weak to be worrying about whether you should add supramax squats to your routine. no offense, so am i. depth jumps are a different story in part because you're not loading your back in the same way as on a very heavy squat and because you're not loading your body to the point where it literally can't come up.

just focus on making your legs stronger through basic means: squat, GHR, RDL, hip thrusts, etc.

low motivation today.

earlier:

- walk x 1.5 hours

just now:

- warm up

- SVJ and double jumps x a bunch
- pull ups and clapping pull ups in between jumps

- circuit x 2
-- BSS 26s x 5
-- DB RDL 26s x 10

- some cable rows and DB OHP

- stretch

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

knees out the whole time, no collapse. obviously doing it wrong.
[/entropy]

- warm up

- 1-2 jumps x 6

- DSVJ x some

- DB bench 16s x 25

- pull ups x 9+6+5+4

- decline situps x bar held in front of/above head x 10,10

- stretch