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Makin those dunks look easy!

But seriously that league...  You can literally foul every play then... Makes no sense why someone would start a league with those rules.  I have played in the smallest of smallest rec leagues and we implemented normal rules.  Doesn't take much to implement proper fouls (shots and foul outs)

Anyways, the pro-am sounds like a great opportunity

Decided to go back to my regular scheduled lifting which meant skippimg squat day (Mondays) and went to Tuesdays...back and biceps...and core. Went well overall, went through all my sets instead of cutting a few out like I did in season. Time to see if i can get to a lean 185lbs and look ripped as fuck (7-8% BF would be nice again) by spring time. Currently sitting at around 181-182lbs and 9-10% BF conservatively.

Schedule will look like this...

Monday: squats and assistance work with heavy core.
Tuesday: back and biceps, rotational core work.
Wednesday: speed/plyo day. No core.
Thursday: chest, triceps, shoulders. anti rotational core.
Friday: deadlifts and assistance work. Heavy core.
Saturday: back and biceps part duex. Mixed ab work.
Sunday: chest, tris and shoulders. No core.

Would liketo get some jumps/dunk sessions in on Wednesdays or Sundays. Preferably both. Work is slow in winter so if i can get 6-7 hours of sleep a night and eat half way decent (no more pint of Ben & Jerrys every night) I think I can do it. May deload in 5-6 weeks with a lighter weight week and no dunk sessions. Here. We. Go.

Sigh. Forgot my basketball shoes so no dunking. Im not about to try to plant in some Nike Frees lol!

Got a good chest/tri/shoulder session in tho. Got 225 x10 on flat bench for my last set. Nice to know I can still get that on my 4th set after not doing any barbell bench work in weeks.

BW: 181lbs at the gym tonight.

Warmups plus some box jumps.

Deadlifts:
135 x5, 225 x3, 315 x1. (add belt/straps) 405 x1, 435 x1, 405 x3, 315 x8...x8...x8.

Planned on 445 top single but wasnt sure how much id have left for volume afterwards. Answer... First set of 315s I could have got 10 reps easy-ish. Next two sets would have been a real struggle.

2 Circuits of BSS, seated calf raises, ham curls, glute kick and some box jumps and core sprinkled in.

Box jumps were very nice tonight. Just powerful feeling. Great sign.

Well....that was interesting and surprisingly went well.

Slept like shit last night, 1.5 hours total (finally passed out at 5. Had to be up at 630 for work. SMH. Then forgot my lunch and had to eat Chickfila so not exactly the best diet today.

Weighed in at 181.5lbs at the gym. Felt pretty good overall.

Warmups + some box and depth jumps.

Squats:
135 x5, 225 x3, 315 x1... +belt... 365 x1, 395 x1, 365 x1, 315 x5, 315 x5, 225 x10.

Sweet. 395 felt strong, only a slight eh/hesitation on the way up around parallel. Felt strong.

2x circuits: SL leg press, reverse lunges, box jumps, core, leg extensions, calf raise, box jump, core. Planned on 3 circuits but ehhhh. Got late. Finished with some step ups and more ab work.

Great workout overall!

Lol everyone in the gym knows me mostly but no, it eas late tonight, only one other guy in there doing chest (cuz international bro day is Monday ya know!).

With the exception of the leg press (which is primarily open) all the others are machines that are very easy to switch weught on (they use the pins instead of loading free weights.

and yea its an eclectic circuit but it hits the major stuff effectively for me.

A little bit of everything. sit ups, crunches, decline stuff, various planks, medicine ball twists, v-sits, hanging leg raises, wipers, ummmm. Mostly weighted reps. Average workout I'll get 500 or so total reps in. Some days I focus solely on a particular area (lower abs, uppers, obliques, anti rotational stuff) and others i just hit it all.

Lets see....no gym Wednesday so everything got pushed back a day. Did some speed work. Just some cleans and box jumps. Couple 95lb jump squats....cant find my bands tho. Hmmm.

Did chest/tri/shoulders yesterday, took it easier than normal just wasnt into it mentally. Hooped a little afterwards. Felt alright.

Headed to deadlifts shortly now that I parked the normal daily after the first snow fall. It does decent but 400hp on snow and ice isn't fun with the kids. The Subaru is much safer.