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Yeah I use the KB swings for the same purposes... I do 2 sets of 10 reps with my 24 kg KB before squatting to get my hips firing.

I will use them for fat loss though from now on, doing about 5 sets of 30s (with 30s rest) every day in the morning (I'm going to the gym at night).

Definitely. You'll have to watch out for those knees not to go forward when you do them and thus losing hamstring tension.

killing it on the squats, man, good job.

Monday Dec 17, 2012

Body weight at 185lbs this morning. No soreness but very lethargic all day. Just had ZERO energy. 

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1x1(failed). 445x1x1x1 unracked and held for 15 seconds each. 325x1, 135x5. Tried something a little different tonight, got to 385 and tried to see how many singles I could get. Got pinned bad on the third attempt. Figured the only way I'm going to get used to 405 on my shoulders is making it seem like so I unracked 445 a few times and held it then re-racked. made the 325x1 and 135x5 (speed) backups super light. 

RDLs:
205x5, 225x3, 245x1, 265x1, 285x1, 305x1x1, 345x1 (failed). Horrible, no excuses, even the 305s felt like a ton.
Box jumps:
10x3

Split squat jumps:
10x3

Jump squats:
10x3 low weight for first 2 sets, BW on last set again.

kettlebell swing:
8x1 w/ 45lb bell. Moved this up before the squats and I liked it. May keep it there. Thanks Raptor!

Depth jumps:
x6

Pogos:
10x1

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

I'll admit it, this was just a horrible workout, zero energy. Mentally I was ready but physically my body said helllll no. th ewoman and kiddo's had a stomach virus over the weekend and while I didn't get the fever/puking/etc like they did I think it affected me because I've just been bleh since Saturday. I'm going to skip my usual sprints/jumps tomorrow and see if a little rest helps.

Man it sounds like u been doin work son! I had my 1st league game last tues & we lost but I ended up with 20 pts & according to my hyperdunks, my highest jump of the night was 37.4"!!!!!!! Almost hit my head on the backboard trying a putback, I'm only 6'1 so when I can hit my head on the bottom of the backboard which is 9'4, then I will have a 40" vert, that's what I'm shooting for after the new year! Just got back home from vacation in Florida & didn't lift or jump at all so now it's time 2 get back on the grind & hit it hard! Congrats on your progress & good luck on your upcoming league....keep me informed. Peace

Didn't get to log Tuesdays so here goes

Tues Dec 25, 2012

Merry Christmas! Bodyweight at 184lbs. Felt great to get in the gym again after missing Friday, great energy/focus.

Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1, 325x1, 135x5.

RDLs:
205x5, 225x3, 245x3, 265x3, 285x3, 305x3 . The Fiance's Dad (ex college RB/bodybuilder/BEAST lol) got me a set of straps, holy shit, wayyyy easier to lift now that I'm concentrating on the lift not my grip!

Box jumps:
8x3

Split squat jumps:
10x3

Jump squats:
10x3 low weight for first 2 sets, BW on last set again.

kettlebell swing:
12x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
10x2

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

Good workout, still amazed that the straps made that much of a difference.

Friday Dec 28, 2012

Weighed in at 183 this morning. Got a late start tonight but had great energy. No real soreness to speak of, calves were a little achy from the hoops on Wednesday but not bad at all.

Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1 x1(failed squat, quarter squat lol)  225x5 Got my goal for this year!!! I figured with only today and Monday left I had to go for it plus I felt great under the bar. Second attempt with 30s rest didn't fair so well lol! I don't think I was very focused after the first 405. Also upped the volume a little, I'll go back to a building phase by mid Jan I'd say.

RDLs:
205x5, 225x5x2, 245x3, 285x3, 305x3.

Box jumps:
8x3

Split squat jumps:
10x2

Jump squats:
10x3 low weight first to, BW last.

kettlebell swing:
12x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
skipped to keep ankles/calves fresher.

Ham curls:
120lbs x6 x6

Calf raises (500lbs):
10x2

Extremely amped about the 405!!! I'll have to set a new short term squat goal for the new year. I am surprised I hit it at 183lbs dry (185 while lifting), I figured I would need to be closer to 190lbs.