Adarq.org

02/02/19

Tank- setting 3 + 140kg push and pull twice in 84s (100m total)

Hack squat-
bw x 10, 10 x 10, 15 x 10, 20 x 5, 20 x 5

GHR-
bw x 10, 8, 8

Deadlift-
60 x 3, 100 x 1, 120 x 1, 140 x 1 (quick test here and felt great except for the bar slipping straight through my fingers on my left hand on the 140 rep)

Incline DB Press-
17.5s x 10, 20s x 10, 22.5s x 10

Rope climb machine
30s on/30s off x 3


03/02/19

Another ball game. Body was feeling pretty sore from the last few days but it was 39 degrees so at least I was warmed up before starting. New team that I'll stick around with for a while. Played a group of young guys who just ran and ran. They had 1 guy who was my height and was ok but apart from that they weren't that great. We ended up winning by 2. I played pretty well for my second game back in 18 months. Pulled up great with no joint soreness either.

Funniest part of the whole game was when their big guy drove and tried a Westbrooke-esque dunk from just inside the free throw line. You know the one where he's dribbling on the left and has that nasty RL plant to finish with the right hand. Guy did the perfect imitation except that his hand barely grazed the bottom of the net at the end of the play. Was hilarious.

*Edit- I got a massive jump of a one step  RL plant. No real idea how high but I was at least a head above everyone else. Got comments from my teammates after it. Want to get some more jumps in this week. I think that's the "secret" to jumping. Get the body strong enough to absorb force then jump a lot to get better at jumping.

His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!

it's funny but i also foudn it a bit inspiring. next time i get to ball, i legit will try to dunk it even if it's a 0.0000% chance i'll connect with the rim, just to see what it 'feels' like to go for an in-gamer. that will prob help make it more tenable to actually do it eventaully?

what's that from ^^??

even if he was nowhere close - props to the dude, if he was seriously trying to dunk it (and not some joke sh*t).

I think there have been times where i've been close to the rim, got the ball on the way to me (from a team mate) and i know this is it, my moment. But the ball is taking foreever to get into my hands and I know the defence is already forming around me even before i have collected the ball. But the ball comes a split second too late, now the window if there was one to dunk has all but closed and ive lost the rare opportunity to in-game dunk. So i'll go up for some weak half-hearted layup and probably miss it cos im annoyed with the blown chance. That's a perfect time to premedidate a futile dunk attempt anyway. Suppose if you're aggressive enough the defence is gna move a bit but if you shy away first then they hold their ground.

I've had one tip dunk (doesn't really count), one missed open dunk attempt and one missed attempt in traffic where I was fouled. Of all three it was the last one that was the best opportunity. I think you've got nothing to lose. Drive in traffic, be aggressive and go for the dunk. At best you dunk on someone and it makes everyone's day. You'll likely get fouled though and end up at the line. At worst you miss a dunk in traffic. Much better alternative than blowing an open dunk attempt like I did. On Sunday I even had a few drives where if I was slightly more aggressive I could have made a play at it. Different mentality hey..

04/02/19

Backwards deadmill- 5 x 60s
Romanian Rhythm Squats- bw x 50, bar x 50, 40 x 50, 60 x 50, 80 x 50

These rhythm squats are cool. If you actually find a rhythm (I used music) it makes them so much easier.

05/02/19

Seated GM- 5 x 10 @ 20kg
Straddle L-sit - 5 x 10-20s

Chins- bw x 7, 5, 4
DB Shoulder Press- 3 x 10 @ 10kg DBs

Hips and back have been feeling a bit tight the last few days so went easy on the GMs. Spent a fair amount of time stretching after and ended up feeling pretty good.

08/02/19

Circuit 1-
RDL- bar x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10
Leg Raises- bw x 5, 5, 5, 5, 5
QL Raise each side- bw x 10, 5 x 10, 10 x 10, 15 x 10, 15 x 10

Circuit 2-
Incline DB Pullover- 5kg x 10, 10, 10
Trap 3 Raise- 5kg DBs x 10, 7, 10


09/02/19

Tank 3 +120kg- 50m x 5
Full ROM Squats- sets of 20- bw, +6, +10, +12, +20
SL Back Ext- 5 reps each leg- bw, +9, +18, +20, +25


10/02/19

Ball game. Slowly getting back into it. Got to the line for free throws a heap and my shooting form is slowly coming back. Last 2 were perfect. Had a clear lane for a dunk attempt and didn't even try. Got the ball on the wing and blew by my guy for an open layup. Could have easily gone up and definitely had the juice in the legs. Then again you play how you practice and I haven't practiced at all haha. Going to get to the courts this week for some of that.


11/02/19

Backward Sled (tank- setting 3) + 130kg - 30m x 5
Poliquin Step Up- 15 reps per side- bw, +20, +40, +50, +60 (used a 25kg plate as the box and a support arm to elevate my heel)

Sissy Squats to box- bw x 5, 5, 5 (used aerobics box with 2 feet for height)
2 arm hangs- 30s x 3

Single Leg Seated Tib Raise- 16kg x 5, 5, 5 each side
Ext rotation- 6kg x 10, 10, 10 each side

10 mins stretching.

Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.

that's awesome to hear.

feels great to eat like that, and no alcohol is awesome. keep it up!

12/02/19

Seated GM- Bar x 10, 30 x 10, 40 x 10, 45 x 10, 50 x 10\
Straddle L-sit- 10s x 5
Ring Rows- bw x 8, 8, 8, 8, 8

NG Incline DB Press- 3 x 10 @ 20kg DBs
SL Calf Raise- 3 x 5 @ 20kg (slow tempo all round)

Done.