Adarq.org

Friday June 21 2013

Bodyweight: 174 dry/morning, 177 before workout.
Soreness/injuries: none.
Energy: Pretty good.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, SVJ's, etc

Depth jumps (18" box):
x4

Bounds:
x4

Box jumps (40" box):
x2

4" deficit RDLs:
225x3 275x3, 315x1 335x1, 315x2 225x3

Banded squats (bands +120lbs at top ROM):
225x3 295x3, 315x1 365x1, 295x2 225x3

Ham curls:
140lbs x6, x6, x6

Paused calf raises (leg press machine):
590lbs x8, x8, x6

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Did some bodyweight hypers and some lightweight lunges along with a low volume upper/core circuit. Not a bad workout, still dropping some weight but haven't noticed much strength loss yet so thats good.

Lots of updates I guess. Yesterday (Wednesday) I tweaked my lower back (again yay) just dribbling around the house while bored. Decided I should probably get it looked at since this is the 2nd or 3rd time its done this in the same place since my wreck in January. Went to the ER and got an MRI and the doc said it looked ok. He said its most likely spasms since it seems to go away quickly and just he sore for a few days afterward. Gave me some meds to loosen it up and it felt wayyy better this morning and got progressively better throughout the day. As a precaution Ive scheduled an appointment with a physical therapist after I come back from vacation next week.

Anyway, we had a game tonight and I told the guys I wouldn't play unless I had too. Well, short story...we were down 28 at halftime. I said fuck that and started the 2nd. Dropped 37 points and got us back within 8 with 2 and a half mins left and a rather large scuffle broke out and they called the game, 114-106. I'm not sure what happened but I know some of the guys were talking quite a lot so maybe someone finally got pissed. Really pissed me off because I was shooting lights out and busting my ass for nothing.  Smh.

Anyway, Ive stretched out and iced some, back seems ok. No real pain but definitely sore. I'll take another muscle relaxer before bed just to make sure it doesn't tighten up tonight. Probably not going to lift tomorrow lol!

Also I'm going to Florida Saturday for a week so I'm going to deload and relax some. May run some on the beach or something but no lifting. Should give me time to recover.

Back from vacation and....I get sick first day home. Pretty sure its just something I ate in the way back though. I stretched once or twice a day and didn't do any running or jumping until Friday night and I feel pretty good now. Dropped by the local Y at the beach and ran some games Friday night and surprisingly didn't have any rust on my shot and back/legs feel recovered so I'm looking forward to Tuesdays games.

Bodyweight dropped to 174 on vacation. Ate less in the heat and swam a lot. Turns out we had a bye week last week for the holiday so I didn't miss any games either, nice surprise there lol!

Got out this morning and worked on my shot for about a half hour. Elbow was coming out and my follow through was non existent basically, finally got that situated and did some light jumps, couple dunks for about 10-15 minutes.

Played our last regular season game tonight against the number one team and lost 125-114. Didn't have any subs yet again so we all played 40 minutes but our post finally came to a game and REALLY opened up the floor and our defense at the rim. That combined with me fixing my shot and refusing to play as flat as I did Tuesday night led to me scoring 64 points. Hit a few jumpers and deep 3s early and really opened up the floor as I made a conscious effort to start aggressive this game. Definitely worked. We'll play this team or the number two team in round 1 of the tournament next week depending on bye games. I think we stand a good shot at beating them if we get a few more stops and some more 50/50 plays. Having a post presence improves our team makeup drastically, we're a top 3 team with a big guy and a bottom 3 without.

Lost by 16. SMH. We had a good balanced attack tonight just couldn't put together a good run when we needed it. We were down 11 with 1:12 to go and just let them hit a few 3s so it was closer than it appears, mostly a 8-10 point lead for them all game. I pulled myself with 8 to go in the first half because everything I shot was just a hair to long, back rimmed everything even a few step back 20+ footers. Went to a nearby court and had a buddy who was playing later help me run through some drills and I found my touch but we just couldn't get over the hump.

On a super positive note I got my FIRST IN GAME dunk with 47 seconds left!!!!  I beat a guy baseline and no one rotated over so I went up and put a clean one hander down! I'm bummed we lost but still pretty pumped about that so I'm probably going to eat and then go lift some lol!

Thanks! Id trade it for a W tho lol

Played pickup games yesterday for 2 hours, no real competition but it was fun. Rattled in a one hander off a putback otherwise nothing special. Good conditioning though since its literally 90 degrees in there lol!

Going to start this new lifting routine tonight...should be interesting.

Saturday July 20 2013

Bodyweight 173/175.
Good energy but quads were jelly from yesterdays volume. Was manageable after warmup and some good stretching.

Warmup-the usual plus extra time on the quads.

Deadlift (4" deficit):
225x5 275x5, 295x5 295x3, 295x3 225x5. Form wasn't as strict as I wanted on 295 second set so didn't push it.

Ham curl:
120lb x8, x6, x6.

Jumpsquat:
50lbs x5, x4. Bodyweight x5. Really helped bloodflow to quads. Afterwards they felt much better.

Glute bridge things:
45lbs to failure x2. Good finisher.

Added chest/tricep work and some core stability stuff. Good workout for how sore I was/am.