Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- jumps x ~30 mins

- stretch

- sledding x 2 hours

jumps were a bit low and uncoordinated, as expected, but not catastrophic. probably 28" on the SVJ, 32.5-33.5 on three- and four-step jumps that i didn't fuck up on the approach. sled-worthy snow happens too rarely around here to pass up. it was awesome.

gave it a half hearted go (only walked for about 20 minutes but a lot of it was up hill)

unless my jump suddenly has gotten better I think it worked. don't know exactly how much but there was a noticeable improvement, possibly about 2 inches. not bad.

awesome. fwiw, i do this on the long plane rides for work: get up periodically and walk up and down the aisle or walk around in circles in the galleys flexing my glutes as hard as i can on each step. keeps things awake when you're otherwise sitting still for 11+ hours.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder in overhead extension
MENTAL STATE: okay, kind of tired

- warm up

- goblet squat 22 x 10,10,10,10,10
sets on the minute

- bench 80 x 10,10

- paused upright row ? x 10,10

- SVJ x a few
yeesh, no pop at all

- DB RDL 26s x 10,10

- curls and tricep pressdowns

- stretch

nice!!!

I know I know... of course... it's just that for some reason (and hate me as much as you want) - when I see an american complaining about killing I just... I just am not impressed.

Why? Because you guys stand as the pinnacle of freedom in the world and yet you resort in the same terrorist tactics (albeit it with less risk - radio guided drones so that the pilot is not in any danger - he just presses a button).

Is that the fault of the american people? Of course it isn't. But for me, I just... you know what I mean. It's like blaming germans for what Hitler did.

The reality is that Hitler got in that position and the leadership of the USA is doing all these things PARTLY because they have been allowed to do it by their country as a whole.

Not to mention the USA is the only country in the world to actually use a nuclear weapon, and then pretend that nobody else should have it. There's a lot of stuff going on with hypocrisy.

if you can't see the gap between individual emotion and governmental action then i can't help you.

de-emphasizing squats doesn't mean you have to abandon them and get weaker. i can't squat as much as i could even four months ago but i'm definitely good for 90% of that, and i have no doubt that a switch back to squat-centered training would see me recouping what i've lost pretty quickly. you can push yourself on the squat sets, you just can't expect to make gains.

EDIT: after looking at a bunch of pictures on the internet, i've determined that your defensive stance isn't wide enough to allow you to get low.

At least it wasn't a signature strike by an american drone, followed by a second strike to kill the first responders - the people that are trying to help.

like i said, it's always sad when people are killed violently. but don't pretend that people being killed in a place you know, or worse, people you know being killed, doesn't touch you more strongly than hearing about strangers getting killed in a strange place.

Training will focus around basketball. My weak points are my fatness, slow/clumsy feet, fitness and conditioning and general athleticism like running and jumping. I'll be training to improve all these facets.

Conditioning, running and jumping are to be combined into a 1x weekly court session, fridays, working up to 3x a week, as I get lighter.

 

my advice: abandon squat goals. abandon all goals except improving at basketball. nothing has worked as well for me as having no other goal than jumping higher.

if you can work out three times a week, do three days of basketball training, with one of them being more intense and the other two a bit less so, with gym afterward: you're like me and won't abandon the gym altogether, which is great, but you need to de-emphasize it psychologically. four days of training per week? two basketball-only, two basketball+gym. yes, do dot drills and line hops every time you train.

you can do very easy conditioning at first, and up the intensity as you get lighter, as you said. that's smart. but you should be doing stuff like ballhandling, shooting drills, layups, etc. every time you train.

as far as bending over like d.rose, just consciously incorporate it into your training. when you do defensive slides for conditioning, do them in the ready position: on the balls of your feet with your knees bent and hips low. when you do ball handling drills, do them in the ready position. when you do layups, start with a few moves at the three-point line in the ready position and then go to the rim with your COG forward. when you do the dot drill, start and finish in the ready position. practice practice practice practice practice.

you didn't ask but here's how i'd set up a week for you (assuming 3x/week training):

monday
- warm up (incl. dot and line drills)
- ball handling sequence a la taylorhorton
- jump shots working your way from the rim out to three-pointers
- layups alternating left and right
- dunks
- defensive slides
- more jump shots and layups
- stretch

wednesday
- warm up (incl. dot and line drills)
- ball handling sequence a la taylorhorton
- jump shots working your way from the rim out to three-pointers
- layups alternating left and right
- post footwork
- back squat up to a heavy triple plus light-ish back-off sets
- upper and core shit
- stretch

friday
- warm up (incl. dot and line drills)
- ball handling sequence a la taylorhorton
- jump shots working your way from the rim out to three-pointers
- layups alternating left and right
- post footwork
- defensive slides
- more jump shots and layups
- front squat 3x6
- upper and core shit
- stretch

going for long walks on off days is a terrific idea, as well. the elements here can stay the same as you lose weight and get in better shape, just add volume and/or intensity as you get more comfortable. go harder on the bball stuff on monday, ease up on wed-fri.