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Lol! Yea....I could've put that in a better spot. But hey, 225x5 was my starting PR back in April! Shows what beginner gains and hard work will do. Shooting for similar results next year!

Yup. I started lifting in April of this year. Well, I got serious in April, I actually started lifting at the end of February but it was mostly upper body stuff and running. Squatting/leg work began in April. I know I won't make the same kind of gains this year but I'm hoping to get to 450-475 at a BW of 190 or lower by 2014. I'm going to start putting the RDLs in front of the squats for awhile and try to get those on par with the squat numbers. I've only been deadlifting for 8 weeks so I hope my 'beginner gains' continue with them.

I'd like to stay balanced as a jumper/athlete. I don't want any imbalances that could negatively impact performance. I do know I've felt more stable on the court and I feel 'bouncier' as well. Not to mention the glute activation, which should positively translate to better change of direction/cuts on court; thats a big thing for a pg.

Oh! Yea, no back driven deadlifts. My Dad has a bad back from the army, back injuries scare the shit out of me!

That's good advice on the calves. I'll probably move back to 4 sets if calf work vs 2 and add some ankle elasticity work that we used to do on the track team. As it stands I feel Im much more reactive as a jumper (low 30" SVJ vs low 40" RVJ) and thats very good for bball IMO so I'd like to keep that!

Thanks man!

Yea, I've been reading Kingfish's log (dudes a beast lol) and noticed his very strict pauses at the top and bottom and he's gaining alot lately. I'd love to do an upper body/lower body split but my schedule really doesn't allow it so I just lift for 2.5 hours straight Mon and Fri lol! It may seem like a lot but I think it's mostly mental, as long as I'm focused on my goals I have no problem lifting for hours at a time.

Wed Jan 2 2013

Weighed in at 184lbs this morning. Went and ran full court with some highschool and ex college guys for 2 hours. Man my calves are on fire, haven't had to make hard cuts/moves like that in awhile but the competition really helped get my game. Handle is still a little shaky for what I'm used to but its coming along. Overall I played alright, didn't try to do too much. These Wed runs are basically my conditioning lately.

Mon Jan 7, 2012

Bodyweight at 186lbs. Go to the gym late around 11pm but had good energy, back was a little sore due to a car accident Sunday night (yea I'm pissed, guy didn't have his lights on at 10pm FML) but loosened up as I started lifting.

Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1, 325x1, 225x5. The 405 felt a little easier today, may go for 415 next session if I feel good.

RDLs:
225x5, 245x3, 265x3, 285x3, 305x2, 325x1, 335x1

Seated box jumps:
6x3

Split squat jumps:
10x2

Jump squats:
10x3 First two sets w/ 40lbs, last BW.

kettlebell swing:
10x2 w/ 45lb bell.

Depth jumps:
x6

Pogos:
10x1

Ham curls:
120lbs 6x3

Calf raises (500lbs):
10x3 (holds at top/bottom)


Not too bad, but wasn't the best. Probably will rest tomorrow and Wed if my back is tight again in the morning.

Backs still uncomfortable in certain motions/actions so I skipped lifting and went and walked/jogged for awhile to get some blood flowing and loosen up. Shot around some just to practice the jumper/handle, all slow speed stuff, nothing game speed. Felt ok so I decided to try a few jumps....its uncomfortable on takeoff but not painful, slight twitch/spasm when I land. I think in a few more days it should be good.

On another note I signed my team up for the local rec league which starts in February. Last year fames were Tues/Thurs so I'm going to have to switch up how I'm lifting. Im thinking a volume day on Friday and a light weight/effort day on Sunday or Monday.