Adarq.org

Mon Jan 27th 2014

BW at 173-176lbs, good energy and focus, body feels great.

-Warmups+jumps

-Squats
(warmup) 225x5 275x1 315x1 365x1. Still working on getting really ATG on these, mobility work is definitely helping even though 365 from ALMOST ATG is wayyyy harder than parallel lol! It did point to my glutes/hams as being the weak link though ( I could feel it?).
(workset/banded) 315x5, x5, x5, 275x8. I could probably go to using 335 but I'm going to spend a little time making 315 very explosive.

-Paused calf raises
590lbs x10, x10, x10.  Woohoo! Last set was a struggle on 7-10.
SL 230lbs x12 each.

-Hypers
25lbs x10, x10, 10.
BW x15.

-Combination of a few sets of lunges and step ups.

Back/bicep/weighted core work. Good workout overall. Reaffirms the fact I'm super quad dominant so for the next few weeks I plan on staying in this weight/rep range for quad work and just tryo to get it up as fast as possible while really hammering p-chain in my other work out in hopes of balancing power a little. Did my quick shoot around workout (freaking cold out, 12*) and somehow shot really well with frozen hands lol!

Went to shoot and jump today. Wasn't anyone really there today so a buddy and I just did some drills. This week off has helped, my handles were sharper, jumper was very smooth as well. Rec league play starts next month (hopefully I stay on day shift so I can play) so we practiced some oops at the end. Man, I was flying today. Nailed a reverse off glass cleanly and accidentally got a 'transfer' oop! I tried to catch it with my right hand put the ball bounced of my palm to my left hand so I grabbed it and threw it down with both hands. Needless to say I was very hyped up after that. Had a couple attempts to touch the top of the square but I'm easily 4+ inches away. :/ Hit my shoulder on the backboard on the last one and landed on my left foot awkwardly...its sore now so I stopped jumping. Good day though!

Monday Feb 10 2014

BW at 172-175lbs, energy and focus were great.

Decided with rec league coming up soon I'll try and peak and then work on maintaining as much as i can during the season.

-warmup+light jumps

-Squat
(unbanded) 225x3 275x1 315x1 365x1 405x1. 405 was to right at parallel. Probably do some explosive box squats next week and see hat I can get to.

-quarter squats
(banded) 495x10, x8, x8. reversal wasn't as explosive as i'd like but the quads really fired well on these, good sign. May lower the rep range and add weight next week.

-calf raises
680lbs x5, x5. Heavy, but second set felt much better. Needed some volume so added a back off set.
540lbs x12.
180lbs x12 (SL)

-hypers
25lbs x10, x10, x10. Too easy now. Time to add weight.

Did some step ups and lunges with lighter weight, higher intensity as well. Back/bicep/core circuit as usual. Back looked insanely pumped!  Quick shoot around afterward.

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Wed Feb 12 2014

We got a little snow dumped on us (8-10" lol) so the basketball gym was closed.  So I did what any sane person would...I hopped in the car and drove to the weight room and did some lifting!

Hammered shoulders/traps and core and did a ton of plyo/SAQ stuff. Box jumps, depth jumps, ladder/footspeed drills and such. The depth jumps and one legged box jumps were surprisingly good but the foot speed stuff I felt was a little lacking. Still got some time to fix that though. Worked on some dribble drills as well in a small open space (although there was only 1 other person there, he walked 2 miles he said to get there.... dedication! lol) so I had some room. Overall it was a good little workout, definitely got my heart rate up way over a normal workout, felt even higher than when i'm playing so that's helpful. Bodyweight seems to be increasing slowly, was at 174-176lbs.

-quarter squats
(banded) 495x10, x8, x8. reversal wasn't as explosive as i'd like but the quads really fired well on these, good sign. May lower the rep range and add weight next week.

To those wondering where 46'' come from 

BTW...those quarters...fuckin brutal lol

What's the point of doing low rep/heavy squats or deads? Why do we treat calves differently than other muscle groups or lifts? If I lift heavy for a few sets on calf raises won't it work the same as a heavy squat then some backoff sets? These are legit questions. A muscle group is a muscle group so why do we always preach just volume on calf raises? I understand gaining mass and a strength base but why peak out other lifts occasionally. Why not calf raises?

I plan on seeing how far I can push each lift over the next few weeks, after all a jump is a singular event so I want my body to realize that.

Right, I understand that but, all you've done is re-state what was said above. TUT is shorter so more volume is needed for the same growth and strength gains compared to a squat but that's not what I asked. Why do we occasionally peak our other lifts but not these? Would not a 5RM on calf raise be similar to peaking a 1RM on squat?

Oh no, not every session. I usually am in the 30-40 rep range for a workout on calves. This is just a benchmark/overloading of my system. After about 2-3 weeks I should be done/exhausted/etc. Then I take a week off and when I come back, hopefully, I'll have gained a couple of inches.  Thats what happened last time and I'm hoping for another ~2" gain this time thats repeatable.