Adarq.org

i don't play basketball nearly as seriously as a lot of the guys on here so take this with an enormous grain of salt, but cues help me in all kinds of things, not least shooting a basketball. the number-one most-helpful cue by far for me as far as shooting well vs. shooting poorly is "bend your knees." if i bend my knees, i get elevation and the movement is smooth from bottom to top, i get a nice straight-on release and the ball usually goes in the net. if i don't bend my knees, all hell breaks loose.

^^^yeah so far so good. only worthwhile as long as i'm updating it.

WEIGHT: ???
SORENESS: quads heavily, glutes a little
ACHES/INJURIES: none
MENTAL STATE: motivation high but not twitchy

- warm up

- submax avishek SL bounds x 4,4,4,4,4

- broad jump x 4
field marked for lacrosse so unsure of distance. probably meh.

- DL bound x 4,4,4
second set passed marker, third set at marker. nice.

- sprint 40y x 1
4.63 HT by avishek. lol.

- sprint 30m x 3
4.06, 4.16, 4.12 (HT)

- sprint 60m x 1
7.5x

- tempo 100+100+100++100+100+100
sucking wind hard by the end.

it was hot as fuck on the track, i was less than two hours out from breakfast so was sloshing around during warm ups, and my legs were sore from the squats, but this was a fantastic workout. ETA: legs totally dead after drive home. also face definitely got a little sunburn.

avishek got vid of one of the sprints, i'll upload it when he sends it.

ETA 2: the brianmac calculator, when i put in a 30m of 4.12, gives me a predicted 60m of 6.95 (HT) and a 100m of 11.13. putting in a 60m of 7.5 gives me a predicted 30m of 4.56 (HT) and 100m of 12.00 (FAT). these calculators are to be taken with a huge grain of salt, but taking this one at face value, it just confirms that i'm a little bit strong and not at all reactive. just a little bit of wanking before i stretch a bit and crack the kelly starrett book.

WEIGHT: 170 damn it
SORENESS: slight in glutes
ACHES/INJURIES: none
MENTAL STATE: tired but good, motivation higher than previous couple of workouts

- warm up

- depth jump @10-12" x 3,3,3

- jump squat 45 x 3; 65 x 3,3

- squat 245 x 8,8,8,8

- superset x 2
-- bench 155 x 6
-- DB row 85 x 6
oh my god so incredibly weak, probably the weakest i've ever felt on bench since i first started working out. yikes.

- GHR ISO holds

- calf raise 315 x 20

- windshield wiper x 6,6,6

- stretch

yes, but if you can't figure out any other reason why you might be able to deep squat less than you can half or quarter squat, i can't help you.

 

Hang Pussy

lol.

GOOD NEWS EVERYBODY. my GI tract is back to normal today. insh'allah proper appetite will return with it. excellent breakfast this morning: four-egg omelette with sliced fingerling heirloom potatoes, a bit of cheddar, and salmon. roasting potatoes is something i should do more often.