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Damn, and every day since? Must've been a huge event or something.

Do you jump off one?

05/06/2013

Injuries- None
Fatigue- Major DOMS in hams and adductors
Bodyweight- 91.4

OHP-
bar x 8
30 x 8
35 x 8, 6, 8- so weak on these

Bent Row-
30 x 8
55 x 8, 8, 8- pretty easy- will need to increase next week

BB Hip Thrust
60 x 10, 10

Calf Raise- with 3 sec pause at bottom and top
70 x 10, 10

Farmers walks
32.5kg DB x 100m

Nice short and sharp training sesh today on the lunchbreak. In and out in 45m total including a shower.

Ok so back in the gym this morning. Hammy was worse than I first expected and I had some serious soreness so I gave it the week off. I really need to be better at training other body parts when injured but I basically wrote the week off from training at all. Luckily for me we have a bye tonight so no game and I was able to get back in the gym this morning and work on rebuilding my squat again. Looking for some consistency now so will be taking it relatively slow and paying heaps of attention to my nutrition and recovery too.

Bodyweight- 92ish
Injuries- Hammy nearly 100%
Motivation- Good- Gym was fucking cold this morning though. Only 3 people in there when there's usually a crowd of 20.

Did some skipping, static and dynamic stretches before squatting and the hips felt really good today.
Have a plan to build up to 120 x 5 (where I was a couple of months ago) and past that over the course of 8 weeks. Giving myself 6 weeks to get to 120 and then will aim for 130 x 5 over the following two weeks. Overall goal is 150 x 1 and then I will switch to the front squat. There's no real reason for this goal other than it has been a goal for a considerable amount of time and I just want to dammit!

Squats-
bar x 5
60 x 5
80 x 5
90 x 5, 5, 5, 5, 5

Chins-
5, 5, 3, 4, 4

Incline Bench-
bar x 8
40 x 8
50 x 8, 8, 8

Push ups
10, 10

Curls-
25 x 15, 15

Felt pretty good. I've got one lower body lift on Mondays and Tuesdays and then deads and front squats on Fridays given the weekend for rest.
As far as upper body goes I'm not too concerned about strength at the moment (even though I've always wanted to bench 100) but more focused on building some size. We'll see how that goes as it's been a spectacular failure in the past. Feel like I have more of a handle on what I need to do though.

24/06/13

Bodyweight- 91.5
Injuries- None
Motivation- Pretty good. 2 degrees outside this morning

Warm up- Skipping, bw good mornings and wide squats, stretches (cossack, etc)
Ankle bounds- 2x30
RVJ- 7-8 - Mostly RL but a couple LR. Height felt ok without being huge

Squats-
bar x 5
60 x 5
80 x 5
95 x 5, 5, 5, 5, 5- Form felt good. Bar speed was definitely better. Feel like I'm getting some good squats back again.

Chins-
6, 5, 5, 4, 4+1 (Total reps- 25)

Incline bench-
Bar x 10
40 x 5
60 x 5, 5, 5- This felt sooooo heavy. Don't know what's going on here. Did 60x3x8 last week with relative ease. Oh well. Will hit it again Friday.

Push-ups-
15, 10

EZ bar curl-
bar+10kg x 15, 11

And I'm spent. Overall probably a 6/10 rating with most of the positives being with the squats.

So another ball game last night. Played far better than last week. Still not 100% but getting there.
Had 11 points, a ton of rebounds and 5 blocks.
Right knee still playing up (patellar tendonitis) and had issues with the left knee over the weekend. Just some pain at the top of the calf followed by weakness in the knee itself. Bizarre. Both felt ok during the game but I'm paying for it now. Am going to have to pay so much more attention to my recovery and even my nutrition I suppose.

08/07/13

Lunchtime workout again. Looks like this'll be the norm for a while. Shorter workouts (35 mins) but more frequently. Should get 5 in this week.

Squats-
bar x 5
60 x 5
80 x 5
100 x 5
90 x 10

Incline Bench-
bar x 5
40 x 5
60 x 6

Chins-
6, 5, 4

Need to get some work done on my right shoulder/chest/upper back. Feeling pretty tight and sore through there. Will hopefully get into see someone over the next week or so.