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I forgot to post my lifts from Friday! Ahhhhhh! Ok here goes:

Friday July 18 2014

Played 2 hours of pickup in the morning. Right hamstring got tight but no pain.

BW at 179-182lbs (new digital scale!)
Energy: pretty good!

Dynamic warmup+jumps

Deadlifts:
(Warmups) 135x8, 225x5, 295x1, 345x1. Surprised how easy I got these.
(Worksets) 295x5, 295x5, 295x5, 225x8. Grip strength is lacking, had to re grip a few times.

BSS:
140lbs: x8, x8 SL.

Seated calf raises:
125lbs: x12, x12, x12. I get a weird cramp every set around rep 9/10, top of the calf into the back of my knee. :/ will watch it.

Glute/Ham machine:
130lbs: x10, x10 SL. First time on this, wasnt sure about the weight but had a decent glute activation from these.

Ham curl:
Found the machine tucked away in the corner! Hah!
130lbs: x10, x10, x10.

Did a very light core circuit, nothing like normal but I'll ease back into it.

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Played 3 hours on Saturday and 4 today. Legs are complete jelly but I got a few dunks down cleanly so thats a good sign!

GHR is a great hamstring exercise. i like to mix it up with RDLs (alternating workouts) so you focus on both the knee-flexing and hip-extending aspects of the muscle.

How do people squat so much? I just can't understand it.

I have NEVER squatted high bar more than 140 kg in my life.

Same. My best ever squat is 137.5kg....
I think we just suck at squatting!

I always assumed Chris had a reach of around 7'10 I didn't know it was only 7'6. Nice vert!

Thanks LBSS, I'm definitely incorporating it into future PC workouts!

Yea, I have T-Rex arms

Ahhhhhh! We're talking of two different things I see I've mislabeled my exercise. Im talking about the donkey kick type machine. But, your dead on with the GHRs, I usually do a few on my core circuit. Breaking at the waist is definitely cheating.

Oh and I FINALLY met the guy who everyone is saying jumps higher than me!!! He never comes off his home court so Ive never seen him before! (I live on the edge of two counties, this county has three small cities and his is the furthest away, maybe 45 mins). No lie, has has bounce!!! He's 5'8" with the same overall reach as me (7'6") and he gets up! We were both tired from playing but we had a small dunk session at the end and hes a cool dude. Were gna try to be fresher next week and hopefully get some footage!


Oh BTW, he's primarily a DL jumper so I asked his squat and he said he's maxxed around 340lbs. He weighs 145. thought that was relevant.

Jesus, that's an insane squat. I'm the same height, 5lb heavier and I thought was decent at 285lb @ 150 but...

I read good things about the venomenons. They are not spectacular but they are way above average and excellent value for money.
Here are a few reviews:
http://weartesters.com/nike-zoom-venomenon-4-performance-review/
http://thegymratreview.com/2014/01/29/performance-review-nike-zoom-kobe-venomenon-4/
http://blog.blacklotus9.com/blog/2014/02/02/the-nike-zoom-kobe-venomenon-4-black-lotus-performance-reviews/

FWIW, the Venomenon 4 setup ( zoom at toes, phylon at heels ) is the same with Superfly.2, which everyone says is an amazing shoe ( for jumping and in general ). Chris here said he loved them too IIRC. I just received mine ( Superfly.2 P.O. ) earlier this week but i have not had the chance to jump in them yet so i can't report how it feels.

I haven't had a chance Raptor. Their material use is similar to the Superfly2s which for me have a very natural feel on the court so thats a positive. However, the hardest thing with shoes is recommending them to others because everyones foot is different and everyone has different views on whats important in a shoe.

Vag, have you worn the SF2? Id be curious to see if there's any differences in feel/function vs the POs.