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Got another in game dunk tonight in a pickup game! Woooohooo!! It was a tip jam in traffic, out  jumped some taller guys and put it down! I was so amped up I didn't realize I cut my wrist open on the rim, not too bad though. I tried one over someone but he grabbed my arm on the way up and I got stuck on the rim. Either way awesome night.

Oh and I consistently got my palm/wrist over the padding on the side of the backboard, didn't have a tape to measure it but if all padding is semi consistent then that should be low 40s. Will measure next Thursday!

Too bad for the minor injury, But damn son you are getting up! 

It's good motivation for me also, so Keep it up!

Friday Aug 30 2013

Bodyweight: 173-176lbs. I've been slacking on my eating, too much cheating. 
Energy: very good. Last squat session of this cycle! Woot!!
Focus: the same, great.

Warmup and jumps

Banded squats:
225x5 275x1 315x1 375x1, 375x1 325x5 x5, 325x5 275x5. Good focus makes these so much easier!

Paused calf raises:
610lbs x8, x8, x8. 

Hypers:
3 sets of 10.

lunges:
80lb total x4 each leg.

Back/bicep/heavy core circuits. Abs....hurt. ughhh lol!

Pretty good shootaround as a cool down.


one more session tonight. Gotta hit my numbers!

Ok, I took a few days completely off (minus stretching) and was itching to do something so I went and ran a few games of full court hoops. Was a little rusty the first game, started feeling better the second and destroyed the 3rd. Game was to 21 by ones and twos and I scored the last 9 points to bring us back from 17-11 to win 21-19. Had a couple ex college players (D2 guys) out tonight so that feels really good.

Had one chance at a dunk off a breakaway steal but laid it up since it was a one point game and a 6'4" guy had a decent angle on me. Put down some nice ones in between games tho including a nice two hander that my buddy peft off glass.

Friday Sept 6 2013

Bodyweight at 173-175lbs
Energy and focus were extremely high, definitely ready today!

Warmup

depth drops:
5 reps/ 3 sets. Probably a little low, ~40" box. Going to go higher next time.

depth jumps (18" box):
5x3. Last set had a noticeable increase in height. Nice.

pogos:
10 rep x2 for height. 1 set of 10 solely for GCT.

hypers:
10, 10, 10.

calf raises:
610lbs x8, x8.

Squats (no bands):
225x5 paused, 225x3, 275x1 315x1 365x1 385x1 405x1 415x1. 415 wasn't quite to parallel.  :/ The 405 matches a PR but at ~12lbs lighter BW iirc. I'd have to go back and check. Either way good stuff.

Banded quarter squats (supramax):
455(+120)x10 for speed. OMG. Lol!

Back/bicep/heavy core and ab circuit. Cooled down with some shooting, handful of jumps but nothing crazy given the volume of jumps already.

Super late update lol!


Monday Sept 9 2013

BW at 173-175lbs.
Soreness: Hamstrings majorly, wow, guessing from the sprints. Went 90%away during warmups though.
Energy/Focus: Great.

Warmup

depth drops:
5 reps for 3 sets. Box height around 46"

depth jumps (18" box):
5x3. Each set gets better, good.

pogos:
10x2 height. 10x1 speed.

hypers:
10x3 w/ 10lbs. Seemed to hit hams more than low back with weight added even small weight.

calf raises:
610lbs x8, x8.

Squats (no bands):
225x5 paused, 225x3 275x1 315x1 365x1 385x1 405x1 415x1. Better depth on 415, still not good enough.

Banded quarter squats (supramax):
455(+120)x10. Set pins to mimic my RVJ knee bend.

Back/bicep/heavy core/ab circuit. Shooting and a handful of very weak dunks as a cooldown.

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Skipped Tuesdays session due to some important family stuff.

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Today (Thursday the 12th) went and did my bball skills work, got about halfway done and some guys came in so ended up playing for two hours lol! Jumper and handle were very dialed in from skill work, game came very easy. I didn't FEEL like I was going tobe very bouncy tonight, wasn't 'amped up' or overly excited, very relaxed but apparently I was wrong. Got out there playing and was VERY bouncy. Had 3 dunks in 2 games and missed one more when I may have overpowered it lol! First dunk I thought I was going to miss, came off a pick and rolled into the lane got a very nice bounce pass. Was going to take a dribble and go for the dunk but saw the rotation coming quick so i just jumped from the middle of the paint and got a big (for me lol) one hander. Completely surprised me considering the distance. Best feeling as I was running back down on D I saw a kid that had just arrived literally had his head in his hands and his expression was priceless, complete WTF. Second dunk wasn't the cleanest but got one in on a baseline drive. Missed a putback off the back of the rim, tried to tear the rim off and that didn't work lol! Last dunk was probably on of my best ever, got a 2 on none fastbreak and my buddy just left it off the glass and I crushed it, was definitely up on that one. Got a clean two hander of glass after the game too, very good night!!  Can't wait to lift tomorrow!

Weekend update!

Friday Sept 13 2013

BW at 172-174.
Energy/motivation/focus was very high after Thursdays 'success'.

Warmups

Depth drops:
3 sets of 5

Depth jumps:
3x5

Box jumps:
2x5

Pogos:
3x10

hypers:
3x10 w/15lbs.

Paused Calf raise:
610lbs x8, x8.

Squats:
225x5 paused, 275x3, 315x1, 365x1 385x1 405x1 435x1 (depth not great. :/ )

Banded quarter squats:
495x10 for speed. Last few reps were easier as I focused more on breathing. Upper back took a beating lol!

Back/bicep/shoulders and heavy core work circuits to finish. Shot around a littleafter, tried one dunk off one step, wasn't pretty. Lol thos quarters kill the quads!!!

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Sat Sept 14 2013

Bodyweight at 173-174lbs.
Felt good, good energy, got to gym early.

Only got a partial workout in, handful of sprints and most of my upperbody work and core stability stuff. Went to do a warmup set on deadlift and noticed the outside of my right ankle was swollen. Put the weight down and checked it out, no pain and I have a full ROM still but definitely swollen. To be safe I didnt finish the sets. Went home and stretched and iced it hard. Swelling is down this morning so im not sure whats going on. Going to stay off it today and see how it responds tomorrow. Very disappointed last night.

My right ankle is also swollen sometimes for no particular reason. It's weird and keeping a close eye on it is definitely a good thing but I think as long as it doesn't hurt you should not worry too much about it. Keep up the good work man!