Adarq.org

Squatted tonight after trick or treating.

BW: 180lbs.

Dynamic warmup+various jumps+quick static stretch

Squats:
bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 395 x1. Felt strong even on the 395. Probably had 405 in me. Damn.

345lbs 5x3. First two sets were nice. 3 and 4 were a struggle to get rep 3 explosively. Last set was mental lol! Had good pop at the top but damn slow out of the hole.

2 circuits of: step ups, calf raises, box jump, core, front squat, leg extension, box jump, core.

Whewwwwww.

x2 wat coges said

That was an awesome video, that windmill dunk was sick lol at the other guys reaction when you finally landed that at 0:33, unless he was doing something else.

Man and that last jump you just going higher and higher, this time you would not have been able to duck under the glass if your face was on a collision course with it 

good job with the dunks.
 

Thanks guys! I really want to push myself and get a BTL and some other stuff.

Coges: I always try to land as quietly as i can in my practice jimps/warmups/etc. I guess its a carry over. Quiet=smooth to me?

He was hype lol! He can dunk too. Hell a minute later he hit his first windmill EVER. 5'9 butnhas at least 5" reach on me..His timing is great tho.

Dreyth...man im trying. I find motivation everywhere. Here. Doubters. Within myself. We gotta keep pushing or we'll never know what were capable of!

Alright.... week of updates forthcoming lol! Its long.

Sunday i did some more plyo/speed work. Really like how the banded jump squats/hang clean/box jump complex 'wakes' me up. Added in some ankle stiffness drills and some hurdle hops for GCT. played ball afterward. Just pickup so they threw the one ex college guy on me. No good. Torched him 6 ways from Sunday. Weve always been cool but apparently playing me gets to him as my mom works with his wife and she told her "Hes is always pissed after he plays your son". I laughed when mom told me but hes a good dude. Came back Sunday night for light chest work (because inhavent hit chest in 4 weeks lol). Surprisingly still decently strong. Not bad.

Monday: Squats: at midnight. Because fuck sleep lately. Been having a bball buddy whos wife left him (gee think theres something wrong with girls these days?! smh) and hes really getting into it. Happy for him but teaching takes time lol so i ended this session at 3am.

Warmups/jumps/etc.

BW: 178.5 lbs

squats: bar x10, 135 x8, 225 x4, 315 x1, 365 x1 (3 SECOND PAUSE), 395 x1. WTF. No idea why i paused it except i said...Im going tonpause this motherfucker before the rep lol! Made the 395 rep BRITAL. Damn near got stuck just above parallel then just blew through it. Awesome. All mental.

335lbs for a 5x3 supersetted with box jumps each set. Down 10lbs from last week but...explosive.

Circuit x2: step ups, calf raises, core, box jump, quad extension, front squat, box jump, core.

Nothing Tuesday because work sucked lol

Back and biceps and core Wednesday. Bye for the 5v5 league.

Thursday....got off work at 7. Arrive at 3v3 rec league at 730. Halftime. Drop 15 points in 9 mins. We win by 21. Was a 3 point game when i came in then on the 3rd defensive "play" I hit my shoulder on the backboard destroying some kids lefty layup off the glass. He looked shook. Massive momentum shift. Was nice.

Oh look...we have a back to back! Drop 24 points in 18 mins and we win game 2 by 21 as well. Shot some Techs because they thought I goaltended a floater and argued with the ref. Lol! Attempted 1 dunk...did not go as planned. At all. Id noticed their big was slow to box on FTs so i positioned myself to go after an offensive putback... Sure enough he reacted slow and i took one step into the paint and went up, ball came off perfect, right off the front, I grab it with the right hand and i am UP. I can see it happening. I am right the fuck there for the highlight of THE night! And then it happened. Their big "boxed" me out...in the air... I knew it was gna be bad when i saw my feet above the ball lol! Somehow i mamaged to get the ball off glass and it went in but i landed straight on my back and my head bounced off the floor. Ouch. And a damn no call. Well....I was mad. Rebound, swish a 3, steal, step back 15 footer. My head hurts. Were up. I sat down lol! I have a small knot/contusion on my tail bone stillbut other wise im good.

So what do we do after 2 games? DEADLIFT!

BW: 178lbs

warmups/jumps/etc.

135 x10, 225 x5, 315 x1, 405 x1, 465 x1. Ugh. Got it but not as easy as last week.

Tried to go for triples at 435 but in rep 2 of set one...i tasted pennies lol! So quit at 2 reps. Dropped to 405lbs and did 5 triples supersetted with box jumps. Disappointin but leg fatigue set in i guess.

Circuits x2: BSS, seated calf raises, box jumps, core, ham curls, glute kickbacks, core, box jumps. Finished with some light explosive box squats.

Not a bad week. Have some speed work later and am going to switch up some stuff and see how i feel for pickup tomorrow and maybe hit chest lightly again.

Im trying! I want to keep my speed up and get it at ~180lbs BW. We shall see.

Played pickup and did some shoulders and just tonight. Hope it doesnt mess up the J for tomorrow night. This week...gna be brutal...

Monday- 3ve then squats
Tues- back
Wed- am dunk session? 5v5 at night
Thur- 3v3 then deads
Fri- back
Sat- speed work and dunks?
Sun- chest.

sheesh. lets go.

Well fuck all I do is eat sleep lift ball and work and i still suck at updating lol!

Cliffs...we finally lost a game in the 5v5. both our bigs were at work and we faced of against a squad with 3 6'4 or bigger guys. I took on the 6'7 ex college guy and pretty well shut him down, got T'd up hanging on the rim on a put back miss (lmfao) amd we couldn't rebou d for shit. Gave up a ton of rebounds and lost by 19. We were scrapping back (at half time we were down 32!) but just couldnt get it going.

Hit my #s in the weight room mostly. Dropped Thursdays reps.to 425 deads and hit them.

Went to an open gym run about 40 mins away...some ex over seas guy there and a couple other good guys I played in that summer rec league too. Was ehhh til i mis timed pro guys layup and one of my teammates told mme to stop fucking around and pin that shit. well, apparently dude said I wouldn't block him period. I didnt know this until after the game so the next game... I wrecked his whole squad. Was killing him so bad they started throwing help at me because he couldn't keep me out of the lane or from raining 3s over him. Didnt matter at that point I wasnt even looking at the rim lol just letting em go. Got my block too, he tried to shoot over a screen on a step back but i felt the screen and went under to bait the shot, then Whiteside'd his 3 ball lol! After the game he was pretty chill and told me to come to some other runs. Nice!

Game tonight will be fun. Against some ex colleagues and theyve apparently got a 6'8 ex D2 guy who wrecked shop last week on whoever they played. Much excites. Then squats!!!

Oh. In the weight room theres a air duct I have fun touching in warm ups...my buddy swears its like 11 foot high lol... but we finally measured it. I was dead on in my guess. 10'8". I can get my to my palm off 2 steps in running shoes most warmups. So.im jumping 44-45" again consistently. Id say on a court and hype Im 46-47. Gotta find out for sure tho.

Weight: 178.5lbs

warmups

squats
bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1.

335: 5x3

curcuits: x2
Step ups (135lbs x8), calf raises (500lbs x20), 40" box jump (x2), core.
Front squat (185lbs x5), leg extensions (SL 55lbs x15), 40" box jump (x2), core.

Each box jump i alternated LR and RL plants off one step. Trying to make the LR more natural feeling.

Stretch.

Eat another pizza. Theyre small personal pizzas but theyre still highly unhealthy im sure.   I gotta stop eating ice cream and pizza.