Adarq.org

28/06/2014
B3W
Week 9- Session 33
Weight- 92.1
Total Cals- TBA

Warm Up

Deadlift-
RDL- bar x 10, 60 x 10
Panda Pull- 60 x5
DL- 100 x 5, 137.5 x 5 

Ring Chins-
BW x 5, 5,
+5kg x 5, 5, 5

BB Curls-
22.5 x 10, 10, 10

Back and hips were feeling a bit ginger this morning and wasn't looking forward to deadlifting. Did 30 mins of foam rolling and SMR work and felt an absolute heap better. DL went very well. Felt super strong and the grip which was an issue last week was great. Had a red bull zero prior to training which may have helped a bit too.
Chins and curls both went well. Chins were very strong which I'm super pleased about.

*Edit- forgot to mention I did some jumps after the DLs. The first few I did were 2 leg VJ off no steps and was getting around 24" which is obviously average overall but not too bad considering it's pretty much the first time I've jumped in 8 months. Did a couple of two steps and hit my head on the garage roof at speed which is 27" so I imagine I would have gone 2-3" further had the roof not been there. Slightly impressed with myself and look forward to getting some more jumping in soon.

So it looks like I'll be playing ball earlier than expected. Tomorrow night actually. The team I am joining have just had their PF go down with an ankle injury and need someone to step in for the last 4 games of the season. Pretty excited but nervous as I've done little running and haven't picked up a ball in 6 or so months. I figure I'll just earn my keep by getting as many rebounds as possible. That should do for the first week.

From what I understand the quality is up on where I was previously playing so I'm definitely looking forward to that challenge. 2 of the guys on my team can dunk too so there's a bit of height to help me out.

Played ball last night. Although we lost (by a decent amount) I learned two things.

1. I can still dunk (Yay!). Dunked twice in warm up. First one was a one hander and ridiculously easy. Second one I went a bit harder and the landing was a bit harder too. Def felt it in the patella area on my left leg and both knees are quite sore today. Left knee is worse. Hoping it's just getting used to running and jumping again.
2. I'm incredibly unfit. Aerobically I'm shit. I can sprint and jump and then it takes me ages to recover. Will need to do some work in this area first and then add in some faster work a bit later.

The actual comp itself is a pretty decent quality. We play 4 10m quarters with the shot clock in operation. Different to the two 20m halves I was playing previously with no shot clock. Also I'm used to being pretty much the tallest and having the biggest leap. Half the guys on the court in total were nearly my height and all could dunk. I was playing on a 6'6 guy with a ridiculous reach last night. Beat him strength wise but when he got the ball close to the basket I had no chance.

No doubt I'll be better for the run next week. There's three games left in the season that I will play. I won't qualify for finals and I'll decide after the next three games if I will play on. I will have to make sure the body can hold up to the demands first.

I will definitely have to modify the weights to fit this in with the additional work I'll be doing. Have been thinking about this and still not sure which way to go just yet. May go with two heavy days (non negotiable) and have two light days (negotiable). Still want to maintain upper body training but just managing the lower body load more.

6/7/14
B3W
Week 10- Session 36
BW- 95kg at time of training

Brief warm up

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 115 x 5

Incline Bench Press-
bar x 10, 40 x 5, 55 x 5, 85 x unrack, 75 x 3, 72.5 x 5, 72.5 x 3

Ring Dips-
BW x 8, 8, 3

Squats felt super solid. Really worked on keeping knees out more. Don't want to force them out too far but need to make sure they're not caving. Top set was great except the last rep. Got too far forward and resulted in way more back than I'd like but no risk of failure.
Bench was a comedy of errors. Had planned for 3x5@72.5. Put 10+ too much on the bar to begin with. Figured I was a little weak after a week layoff till I checked it. Then still put too much on and finally got the weight right.
Dips...well yeah. First set the form was great. 2nd set not too bad. 3rd set form was shit and I'd already lost it.

Pretty good feeling to come back after a week and have not really lost anything. Knees felt pretty good all things considered.

not sure you have to throw the baby out with the bathwater. doing anything strenuous for the first time in a long time is going to wreck you, but the IME the soreness and drain go away pretty quickly if you do it a few more times over the course of a couple of weeks. i think where you went wrong is probably, as you said, just taking on too much at the first go. if you rest up and then add basketball in gradually you can play and train.

not saying you should, just saying.

9/7/14
B3W
Week 10- Session 37
BW- 92.5

Warm Up

RDL- 60 x 5, 5
Deadlift- 100 x 5, 120 x 5, 140 x 5 

Ring Chins-
BW x 5, 5
+5kg x 5, 5, 5

BB Curls-
25 x 10, 10, 10

DLs felt great. Form has been solid on these and still pulling double overhand so I know I have room to move once the grip gives out. 

two words: hook grip. seven more words: start practicing it now, at submax weights.

nine words: I like my thumbs just the way the are 

Yeah I know though. I have intentions of doing more oly style lifting in the future so I should get used to it I suppose.

11/7/14
B3W
Week 10- Session 38
BW- 91

Full Warm Up

Front Squat- (C=Clean first rep)
Cbar x 5, C40 x 5, C60 x 5, C80 x 5, 95 x 5  Clean at 80 was prob a PR too.

OHP-
bar x 5, 40 x 5, 50 x (1,4), 50 x (1,4), 50 x 1

Unilateral Floor Press-
25 x 10, 10, L7 R8

Wow what a great session 
Cleans and squats felt pretty solid. 95 FS felt super heavy though. Form was decent without making me feel too confident.
Had nothing on OHP. Not sure if due to virus I've had, lack of sleep, not pressing for 10 days or so, or any other excuse I can come up with. Maybe I just chalk it down to a shit session.