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Game dunks are near impossible as 1. I dont have anyone to consistently video for me. 2. I need a camera that can record in large sections (time wise) as my phone just doesn't have the space.

I do need to go have a dedicated dunk session soon tho, I always get caught up playing lol!

Ok its officially update time lol!

Monday Nov 4 2013
 
BW was around 171-173lb, energy was so so. Good focus though.

warmups+jumps

Squats:
Warmup 225x5 275x3 315x1 365x1,
(banded) 315x3 x3, x3 225x3(speed)

Paused calf raises:
640lbs x8, x8,  x8 (SS)450lbs x15reps.

hypers:
X12, x12, x12.

Some lunges, light trying to get some SL knee stability back. :/

Did some back/bicep/ab work and shot around.  Not sure how much I'll be shooting afterward. Gym closes at 9, I usually finish around 11 and shoot outdoors....but its been 35 degrees out last few nights lol (Fahrenheit btw, cuz 'Merica lol). Anyway, good workout was good.


Tues Nov 5 2013

Deadlift:
Warmup 225x5 275x3 315x1 345x1
315x3 x3, x3 225x8

Jump squats:
3x3 with 50lbs (SS) bw x2

Ham curls:
120lbs x8, x8, x8.
(SL) 60lb x12

Upper was chest/tri and core stability.  Been neglecting chest so went heavy...bleh lol so weak. Shot around again. Hands were numb after 15mins lol! Decent session.

Played some ball last night and buddy got his first dunk in between some games!!! Super pumped for him. Also we got invited to play some ex D1 guys at a gym next week. We're going to get our asses handed to us but it'll be fun. 3 guys have played in the elite 8 so they're....talented lol!

In other notes I'm debating going from the 5 rep scheme I was doingto this '3×3' setup but idk if its enough volume to put on some mass in deadlift and squat twice a week (not including warmup reps, just work sets). Opinions welcome!!!!

Well, lost my job today. Yay, time to find something better I guess.

Decided I'd go do a workout with my buddy...ended up as a 3 hour conditioing/shooting workout. My legs are dead, forearm and wrist are jello, even my back is sore. Time for an ice bath to see if i can lift later lol

Eh I wasn't working in my 'field', just a job that gave me 40 hours and decent pay.  By trade I'm a Nissan trained automotive tech (cars are my second love behind ball) but that sucks because it's not guaranteed money every week and its very dependent on economical factors and location. I SHOULD have stayed in school for pre-med/radiology (had a full scholarship) but I dropped out because I was just tired of school and never thought I'd have a family that depended in me. Hindsight is 20/20 lol!

Anyway, thanks and I'll find a better job soon enough.

Played full court pickup tonight. Back is stiff (mid back), no clue why, never fully got loosened up but played very well. Jumper was money up to 24-25 foot (hit 6 straight one game) and had one in game dunk because some guy was talking crap so I had to destroy him. Broke his ankles on a cross and swished a 3 on him and he sort of shut up lol!

Had a few ok dunks between games but wasn't feeling bouncy probably due to the back. Going to really stretch out tonight and tomorrow.

Why do you smile after your first rep?

They look so quad dominant... I mean the depth jump IS quad dominant but they look SO quad dominant

Have you tried to do them looking forward instead of down?

2 hour shooting/conditioning workout today.  Kills my calves and hamstrings. Was going to try a few dunks but was too drained.to.even think about it lol!

FINALLY got back in the weight room. Going to cut back a little from what i was doing and get more skill training in for basketball. I've been working a buddy out the last few weeks since he got an invite to an open run in next years BallUp tour (he has stupid handles, very very quick). We've been working on his jumper and counters for ~2 hours a day for the last few weeks and his improvement has been ridiculous. Anyway we'll be in Atlanta next spring with Troy McCray (Rudeboi from old TFB) trying to get him on tour. Very cool.

Wed Nov 27th 2013

3 hours of pickup ball in the morning

Night
BW at 169-171lbs (whaaaa??)
Energy was down a little but very happy to be back in the weight room!

Warmups+jumps

Squat:
(warmups) 225x3 275x1 315x1 365x1 385x1
(sets/banded) 315x3 x3 x3 225x8 Notes: I'm very weak but my vert hasn't suffered. hmmm.

Lunges:
80lbs x4 each leg 3 sets.

Hypers:
x12, x12, x12, x12

Paused calf raises:
640lbs x8, x8, x8. Definite struggle.
225lbs x15 single leg. Burn. lol

Did a back/bicep circuit with some ab work as well. Went to go shoot a few hoops outside...net was frozen solid and wouldn't let the ball drop through lol! (It was 25* and snowing a little last night) After 3 FTs I said the hell with this and came home. Good session overall. I'm definitely weaker than I was a few weeks ago but I guess the constant running/jumping during workouts and pickup games and mini dunk sessions in between have kept my vert up. good stuff.