Decided to modify my rep range, raising it to around ten reps and following something along the lines of what is outlined here
http://danjohn.net/2011/01/minimalist-training/Fed up with legs always feeling broken, going strength all the time. I realise that's how you progress but it's reducing the amount of basketball I can play, and I want that to be my focus and then the workouts a supplement. Will see if I can make progress like this. Also wasn't so exhausted that I was able to get some sprints in at the end of the session, which was great.
Today's workout:
Warmup:
Cycled to gym
6min running machine
Glute bridge raises 2x12
Crab things 2x12 (each leg)Warmup:
Main Workout:
Squat
4x10 @ bar
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 62.5kg
1x10 @ 70kg
Bench Press
4x10 @ bar
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 50kg
1x10 @ 55kg
Natural GHR 3x8 @ bw
Pull ups 6/5/4 @ bw
Running
1minute jog, 1 minutes spring intervals, total of ten mins (5 sprints) @ jog speed 7.0, sprint speed 11.1*
*going to raise to 12.5 next workout
I thought the above workout would be a bit easy but concentrated on form and felt like a a good workout, last sets where just hard enough. Here's to healthier limbs!
