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yeah i reckoned the rope skipping was for me to improve the quickness or watever it is, so i stayed on my toes for as much as i could. i didnt really feel it in the glutes or hams tho, my calves started heating up way earlier, or mayb im doing it wrong? i'll go look for a nice pink skipping rope on my off day soon.

for the VJs, how am i different? which part am i lacking in?

as for the pullups/dips, thats way lower than what u do... so its hardly beast, and more towards kitty actually...

but the lower overall volume is definitely great, i actually feel fine right now, and am raring to go for the next workout.
but with regards to upper body, will i lose any mass/strength?

week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!

well 3-5 times is good at max, pr's will come.

maybe im a day off on your schedule but, did you get a day of rest between Day 1 (monday) and today right?

week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15

week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15

ya man you did the right thing with the squats, always do progressive warmups.. going from 60kg on REA to 120kg on squat would be nuts.

had a pretty good game, 2/4 from three, close to 20 points total i think.

was jumping for the rim whenever i could. the same court where i took my only vid. think i got abit of my palm over once. but couldnt repeat it, so imma try again next week.

isn't palm over, very good for you?

???? !!

peace

how much of a reach did u get adarq, when u could first dunk a self lob?

hhaha... it is an improvement, but i couldnt repeat it, so its almost like no count in my book, so haha...

if improvement = PR then that's damn good.. even if it's not repeatable in the session.. i mean if it was a legit PR.. all of my pr's, i only obtained one in a session, non repeatable that session.

peace