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week 84
monday, lower   lance week 6

warmup, prehab
sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatches: 4 x 3 (35, 40, 45, 45)

squats: 4 x 5 (105, 115, 115, 115)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

hanging leg raises: 2 x 15

-  progression: squats, RDL
- had to cut down on snatches. left wrist was hurting holding the bar. affected the squats too. most likely due to a spill in last week game. broke my fall with my left hand.
- otherwise pretty alright session.

- lost quite abit of reactivity or power i suppose. peak depth jump before injury i was able to get most of my palm on the ceiling.
  vs now, when i could only get my fingers. roughly 4-5 inches loss   

i dunno abt the jumping to be honest.
for the most part the ankle is fine, i can sprint with not much problems. but at a certain rotational angle, i cant flex and bear my weight on it. it was very obvious last month, but it has improved slightly now.

the lifting is going along just fine, but the jumping 

week 84
wed, lower  lance week 6

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

hang cleans: 4 x 5 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 117.5, 125, 125)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (120, 120)

hanging wipers: 2 x 10
reverse crunches: 2 x 10

- cut down slightly on the hang cleans, cos of icky wrist
-  progression on: pin squats, calf raises

week 85
tues, upper

s1: OHP: 8 x (30, 35, 40, 40, 40, 40)
s1: pullups: 6 sets x 8

s2: flat DB bench: 8 x (20, 25, 30, 30, *30)
s2: rows: 8 x (40, 40, 40, 40, 40)

s3: seated incline DB bench: 8 x (10, 12.5, 7.5, 7.5, 7.5)
s3: tricep pushdown: 8 x (30, 34, 34, 31, 31)

* got 7 reps
- wanted to do flat BB bench, but while warming up to 60kg, the left wrist started hurting again. no choice but to sub with DB bench. hope i dun lose too much strength while waiting for the wrist to recover.
- squatting is a bitch too, due to not being able to grip the bar properly cos of the wrist.

hahaah, i take 4, 5g of fishoil a day, and 2 tabs of multi vits on most days when i remember.

the wrist was cos i took a hit while going to the rim, and broke my fall with my hand.
and the ankle is still not 100%! 

im getting hurt more from balling than lifting LOL!

for real! thats nice... what the hell are you gonna do here in the philippines man! lol!

vacation? tours? lol.

gym closed on monday and tues, national day over here.

game on wed and sat.
repeat match against the same opponents from last week, which we lost by 10-14 points iirc.

so not gonna hit the gym this week. treating it as a week of active rest. and hope the wrist recovers enough for me to grip the bar properly by next week.

practised yesterday.