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Ball game last night. I didn't play the last time we met this team and we drew with them but we were missing half our team. Luckily we had two fill ins. One 6'5 and the other 6'3 who were both decent players. I ended up playing the 1 most of the game on the offensive end which was a nice change up. Didn't score but had a heap of assists and still did my fair share with 14 rebounds. I only took two shots all game which is a carry over mindset from my younger days of playing. I tend to dish of a lot when there is someone in slightly better position, even if I'm open. I've also changed my shooting form (more square, elbow tighter) and although form in practice is excellent I haven't really tested too much in game pressure.

On a real positive the legs felt really good. Didn't get a chance to try any dunks but overall had some good bounce.

*Edit- 94.8kg this morning. First time under 95 for a few months so heading in the right direction*

11/09/15

Day 5- whatever
BW- ?
Injuries- None
Fatigue- medium - whole body
Motivation- was decent

Dynamic warm up

Depth jumps- 18"
3 x 4

Wide Grip RDL-
60 x 10

DL- 100 x 2, 140 x 2, 160 x F

OHP-
bar x 10, 40 x 5, 50 x 5

Seated Machine Row-
40 x 10, 45 x 10, 50 x 10

Hamstring Curls-
3 x 20

Standing pallof press-
3 x 10

DL=
160 is normally hard but I couldn't even get it past my ankles and considering the bar sits above my ankles that's an issue.

Pretty much a heat check today. Feeling pretty worn at the moment. Not sure if extra work, less sleep, less food, idk.  Will rest up over the weekend, up the food intake a bit and try to get a bit more sleep.

Ball game last night. Lost by 10    We beat this team easily last time but they pretty much hit everything from outside the arc and our guards gave up 14 points at the end of the first half via turnovers when bringing the ball up the court. So frustrating.

I had 8 points and should have had 20. In the first 5 minutes I missed 4 or 5 easy shots from in close. My touch was just way off. I also had the most frustrating play I think ever in my life as a basketballer. Playing defense and one of their guys drove into the key from the top and had beaten 2 opponents. He went for a floater and I came across to help, got heaps of air and blocked him. I caught the ball on the way down, dribbled full court (or coast to coast as I like to put it) and had one guy coming from the weak side. He was at least a foot shorter than me so I knew I had him. We both went up, he grabbed my left arm so I transferred the ball completely to my right mid air and laid the ball in whilst spinning 360 degrees in the air. In the same motion he bounced off me and went flying landing flat on his back. The ref called a foul and as I bent down to help him up he sheepishly admitted the ref had called a charge on me  Unbelievable!!! Everyone on court and even the other ref admitted it was wrong but it was already done. Oh, and the points didn't count.

Also, had another opportunity for a fast break dunk. It would have been over someone too. I still need to practice this but what I've noticed is that when I'm on the fast break and lining up a dunk I put way too much force through the jumping leg. I also seem to bend the knee just a little too much making it impossible.

On a positive note I threw down a nice one hander before the game and only just missed a couple of two feet which for me is a good thing. Maybe the bounds are starting to have the desired effect.

20/09/15

Went for an 8k walk with the wife and kids (pushing kids in prams). Pretty quick for a walk. 1hr 18mins.

21/09/2015

No jumps today. Area I jump in was being used. Did some stretches prior to squatting.

Squats-
bar x 5, 70 x 5, 90 x 5, 115 x 1
130 x 2F  , 2, 1
95 x 10

Even though a PR I'm pissed. Weight didn't feel heavy on my back but legs had little to give. Walk yesterday probably didn't help but I think it's more CNS fatigue. I never feared I'd miss either so didn't set up the safety bars and had to dump the bar. Pretty embarrassing when the girl on the other side of the small room was doing deadlifts for multiple sets of 5. Oh well.

Liked the idea of seeing how many I can get with my bodyweight. 10 wasn't too hard but had nothing in legs after. Would be nice to get this to 15 or 20.

I've PR'd the last couple of weeks but still feel like I'm going nowhere. I'm struggling to get enough sleep and quality food atm which I think is more to blame. Going to hit 130 again next week and see if I can get 5 reps. If not I'll deload and start again.

Need to remember my main goals right now are to maintain strength, lose some fat (5kg), get fit and include more jumping in my program

Edit- Part of the reason I think fatigue is I've been hitting the coffee pretty hard lately to make up for lack of sleep. Normally 4-5 a day with sometimes up to 7 a day. Kind of hit me today when I took pre-workout for the first time in months (200mg caffeine) and had absolutely zero effect. Alongside more sleep I think getting down to 2 a day would be wise.

why are you having trouble getting enough sleep?

Combination of getting to bed early enough and a.daughter who has a thing for waking up at 3 and 5 am. The joys of children.

*Edit- chances are abusing caffeine is probably not helping too.

Saw my osteo this arvo. No structural damage. Fatigue and tightness throughout the leg seems to be to blame. IT band wasn't too bad. Rec fem, glutes and top of calf (behind the knee) seem to be the culprits. Knee is pretty tender right now and expected to be this way for a few days. Need to stretch/roll and take it easy on the legs over the next couple of days and reintroduce squats at a lighter level. Basically like a deload week.

Have been hitting a 5 min mobility sesh every morning inspired my Max Shank. 3 days and counting.

Doing a small amount of rolling and stretching in the PM but need to do more.

Note- have put all bounding/jumps/etc on hold for the moment. Ankles were feeling terrible and were pretty inflamed. Will gradually work back up to these in the future.