Adarq.org

just put it down real gentle-like.

yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?

during practice, are you practicing shots off of screens, off the dribble, off passes, with someone in your face, etc.? or are you practicing stationary jump shot after stationary jump shot? if the latter, consider doing the former.

i'm a terrible basketball player, but i can hit shots all day in rhythm with no one guarding me.

just a thought.

new routine will be as follows. usually will have one day of rest between workouts, occasionally two. some days off will include light activity, e.g., tennis, touch football, hiking, easy running, intervals, circuit training, whatever.

a buddy pointed out the other day that my SLRVJ isn't just slow, it looks incredibly awkward. he said he thought i was going to roll my ankle or something when i did a right-footed jump. i'm a right-footed jumper, to whatever extent i'm a single-leg jumper at all. that needs fixin'. hence the SL skips and bounds. layups or other submax SL jumps will become part of my warm up.

Day 1
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10-15 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- skips for max height 3 x (4-6 each foot)
- power snatch/clean 6 x 2
- squat 2 x 5
- SS1: bench 3 x 5
- SS1: pull up 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

Day 2
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- submax LRLR bounds 3 x (6-8 each foot)
- power snatch/clean 6 x 2
- squat 3 x 10
- SS1: OHP 3 x 5
- SS1: bent over row 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

^^^

no. you are wrong.

last night:

BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate

- warm up

- bench 5 x 185, 3 x 195, 3 x 205

- pull ups 5 + 10, 3 + 15, 6 + 20

- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3

- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2

- stretch

the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.

I GOT A PROMOTION AND A BIG-ASS RAISE. 

 

that is all. workout tonight will be upper and core only.

fuck yeah.