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Friday October 11 2013

BW at 172-174lbs.
Energy is very good, body feels great.

warmups+ jumps

Squats:
(Warmup) 225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 335x5 x5, x5 x5 225x3(speed)

Paused calf raises:
640lbs: x8, x8, x8 (superset) 450lbs x15.

Hypers:
25lbs x12, x10, x10.

Various lunges.

Back/biceps/shoulders and core junk.

15 minute shooting cool down. Dropped that heavy top warmup, workout felt.great. Need to be more disciplined sleeping though, got 4 hours last night and I was getting 6ish.

If I remember Friday I'll try to get someone to take some on my phone. 

I forgot to update with Saturdays workout.

Sat Oct 12 2013

BW: 172-174lbs.
Had good energy, decent rest previous night so body felt good as well.

warmups+jumps

Deadlifts:
(Warmups) 225x3 275x2 315x1 345x1. I felt like I hadn't deadlifted in forever so I expected the 345 to be much harder but it almost felt easy. Weird.
(Worksets) 315x5 x5, x5 225x8. Felt a pain in my right lat area on last set of 315s. Dropped weight for safety and to get some more volume.

Jumpsquats:
50lbs x3, x3, x3. Each set supersetted with 2x BW jumps.

Ham curls:
140lbs x8, x8, x7, 60lbs x12.

KB swings:
45lbs x10, x10.

Upperbody was chest/tris and core stability.  Finished with a typical shoot around.

Woke up Sunday with severe discomfort where my right lat comes into my mid back area, not sure what happened in the deadlifts but it hurts lol! Skipped doing squats/back work yesterday (monday) as a precaution. There's no pain there now but it is sore. I may attempt some light deadlifts tonight to test it. Definitely going to focus on keeping tension in that area, I may have let the weight down a little quickly Sat. We'll see.

Good news. Back feels ok.

Bad news. Knee does not. I'm so pissed at myself. I KNOW its from being careless Thursday.

Anyway, went to workout last night and knee felt ok during jogging warmups but when I tried some very submax jumps I'm getting a sharp pain just above my kneecap (left knee). Body weight squats, walking and normal movement is no problem. No pain during light stretching either, only when its 'loaded' per se. So I iced it as a precaution and am going to take a week off and try it again. If it's still hurting I'll make an appointment with a doc. This sucks.

I did do some core work...

Had knee checked out Wednesday (almost a full week off of it, no activity save walking around) and after some tests and junk it turns out it wasn't my knee after all. I have a slight strain of the quad where it attaches just above the knee. Was told to stay off it for a few more days and try some BW movements and progress back into light weights.

Well, I'm a stubborn dumbass so I decided I'd test it on Thursday. Plan was just to get up some jumpers, no running, cuts or max jumps. I shot for about 30 mins and it felt very good. No pain, weird twinges or anything. I was about to pack it in and got called out for a 2v2 game....

So I played. I tried to take it easy but this one kid was talking alot so I said f it and tried a full speed crossover-stepback move. Knee felt uncomfortable (unstable-ish) on the stepback but didn't hurt. So I just went for it. Quick game to 11 by 1s and 2s, we won 11-5. Game winner was unexpected, I crushed a one hander on the kid talking crap and got fouled. Felt GREAT!

Knee area got a little stiff afterward so I stretched it out and it felt good after about 10 mins. Since I'm a curious individual and that dunk felt way to easy, I tried one dunk after stretching and I think I'm jumping HIGHER after a week of nothing?! Very easy to get a clean two hander.

Anyway that's my 'server crash update' lol! Going to take another few days off and try light weights Monday. Thinking of playing in a rec league in November as well.

Had some more therapy this morning (Thursday) and got cleared officially to start lifting and playing! Woohoo! So I went and shot around and played some pickup tonight. Jumper is a little off, handles aren't as tight as usual but felt pretty good. Had one twinge while shooting a free throw (weird I know lol) but otherwise I felt fine. A little uncomfortable but no real pain even on spin moves so I played a few games of 3v3 and 21. Had two dunks in the games so I don't think I've lost much if any vertical. Very awesome. Had one lob dunk after the games that I crushed, was flying on that jump. Light weights tomorrow if I have no adverse affects from playing. great to be "back"!!!!

Saturday Nov 2 2013 update...

Body weight dropped a tad over the last few weeks: 171-172lbs.
Energy and focus were great, easy when you haven't been able to do crap.

Warmups+jumps

Deadlifts: 225x5 275x5 315x1, 315x3 x3, x3 225x8. Definitely a little weak but didn't push as hard as normal either.

Jump squats:
50lbs 5x3. Some box jumps after each set.

Ham curls:
120lb x8, x8, x8.
60lb x10 (SL; each)

Played around with some glute thrusts with light weigh high rep scheme. Upper body was chest/tris with some core work. Felt really good to be back in the gym. Had to skip shooting afterward.

You must get these dunks on video!