Adarq.org

Its a decent app, I should start reusing it. It sucks when it comes to inputting workouts for burning cals (unless theyve revised it).

Been consistent on getting leg days in, even got a upper body day in this week! Lifting hasnt changed, BW at 180-182lbs and Ive dropped the bands off my squats for now to sort of "reset". Paused 345lbs ATG pretty easy on Monday so that was good. Trying to get 4 more weeks of progress in on this strength block before focusing on more explosive stuff. Have hooped consistently past 2 weeks, 3-4x a week. I don't feel really bouncy (like im missing that last bit of oomph/spring at the end of a jump) BUT im dunking easily? IDK maybe technique is better now because im sooo close to a mill off glass and keep getting rim smashed on BTL attempts. Maybe hand speed is just better right now. Oh well, pressing on!

ughhh active recovery turned into 4 hours of full court lol! Sore now, quads a little, glutes a tad, hop flexors were tight. lots of stretching now.

Got in some of my workout lol! Got a call midway through squats to go hoop in a little so I'll finish the rest of this workout post ball and edit accordingly.

So far:

Squats: forgot my bands, holy shit do they make a difference. 

Warmup: bar x5, 135 x5, 225 x3, 295 x1, 345 x1. Basically a paused 345 atg. No way i make that with the bands lol!

295: 7 sets of 3. Very explosive.

Got some heavy decline situps, crunches and oblique work in along with a set of hanging leg raises and some step ups. Stretch, ice, eat, hoop!


Edit: played about 2 hours of full court. Played pretty well, jumper was good, handle was decent and I was bouncy! Crammed a big one hander in a half court set juuuust before my 6'6" buddy could come over lol! Dropped a guy with a spin move and snatch back cross before hitting a 17 foot jumper and had a couple nice passes. Messed around and dunked for some guys who were in town from Florida, they were shocked a 5'10 guy could dunk lol! Idk what happened because i wasnt "hyped" but I damn near hit a BTL! Got caught on the rim Even my buddies were semi shocked so I knew I got up. Gahhhh. So close! Debating finishing up tonight or finishing up on wed with my upper body stuff. :/

Dude has some bunnies!!! The others....ewww. lol

Shit ass week. Between 'snowpocalypse' here closing all the gyms and me getting sick Thursday and Friday I haven't got anything done. Finally had a court open this morning so i shot/jumped for an hour or so. No energy, still feel like crap. Hopefully all this is over by Monday so I can resume normal activities. Took some short vids this morning, will review and see if there's anything worth posting. Doubt it.


Oh and I broke my phone on Sunday,  still waiting for my new phone.

Im symmetrical, I do the same thing with the knurling but not with my thumb if that makes sense?

I see what you're saying with the shoulder. Hmmm. I know its probably more mobile (the right one), its usually looser from shooting. Its also more developed from said basketball, even though I have tried to get the left up to par through DB work.

Monday night was squatssssss!!!

BW at 182lbs, legs a little 'jello-ey' but not bad.

Stationary bike + dynamic warmups + jumps

Squats:
(Warmups) 135b x5, 225b x3, 275b x1 (took a shitty vid,  will update), 325b x1 (felt very good compared to last week!)
Worksets: 275b 7x3.  Last two sets were a little slower, not as explosive as id have liked. Will go 275 next week and maybe bump up the last few sets hopefully.

Stepup:
130lbs: 3x10 (Each leg)

Hypers:
45lbs : 3x10

Paused calf raises:
550lbs: 3x12. These felt much more explosive. 

Jumpsquats:
135lbs (+bands): 3x5. SS box jumps 2-3.

Finished with core and lunges. Can feel myself getting stronger, good signs/progress.

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Got a call Wednesday night at 8:45 to come sub for a buddy in a 5v5 league....at 9. He twisted his ankle in warmups and they had no subs. So i tossed the shoes in the bag and ran out lol! Got there at halftime...32-9. They were playing the #1 seed (4 guys i took to play Sunday lol). I tried to warmup real quick but 5 min halftime and them 3 mins into the 3rd quarter (7 min quarters) we had a guy foul out. I came in cold (no stretch...no sweat) and hit a wide open 3. Missed the next one then hit 2 more, one of a nasty behind the back stepback and had a layup. We got it down to 8 points going into the 4th but had a turnover and missed 3 on back to back possesions and they hit 2 3s. :/ Missed a tip slam on a ft and completely lost the ball on a fastbreak when i went up lol! Ball just decided it didnt want to be in my hands so no game dunks. I did get a couple nice ones after the game including the closest ive ever got to an off glass windmill....back ironed.

Was pretty pumped up so i went and did back/biceps/core after.

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Played 2 hours halfcourt today and shot was trash from the soreness lol! Did have one two handed putback and was going to try one of the dribble but my shoes outsole wasnt having it...peeled it back on the plant. Went...nowhere. probably looked hilarious lol!

Probably shoot around tomorrow morning with deadlifts in the evening.  Good week so far, havent gotten up this consistently in awhile. I had been having good and bad days. Good sign!