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3/8/11 Tuesday BW=175.0

full court b-ball cardio night, ran for about 2 hours total. all the ME jumps I got in were about 30"s. (off carpet)
feels like it kills my spring+ my calfs are sore after playing on it. luckly my ankles are strong.
I would like to get some fresh jumps in on hardwood and see where I am at.

3/3/11 Thursday BW=174.6

Jump Squats 2x5x95#
squats 3x185, 6x225, 6x235, 3x235, 2x235
box squats 2x8x235
bench press 8x135, 6x185, 6x195, 5x195
seated toe raiser 70# 4x10
pull up BW 10,8,7
ham curl 120# 3x8
reverse hyper BW+10 1x15
curls 30# 1x10

Quote from: LoopieMclooperson on February 25, 2011, 12:40:46 am

I really am seeing good results from the low amount of plos I do before every w/o. I have a bit more bounce in p/u games, + getting blocks and put backs like I am a younger man.

nice man!

yup that's why people should do reactive work before lifting.. it keeps that constant stimulus in to "be more springlike (reactive)" and it helps potentiate (stimulate) heavy/explosive lifts.. there's absolutely no reason why we shouldnt include reactive work before pretty much every lifting session (unless it's back to back days then you could make a case..)

pc

Word.


2/27/11 Sunday BW=173.8

pogo hops 3x8
on box jumps 24" 1x6
depth jumps 24"-24" 3x5
jumps squats 95# 3x5
squats 5x185, 5x225, 2x235(#3=fail)  
box squat(around parallel) 3x8x225

Hoping to make more progress this month but after being sick I am getting my butt kicked. today was especially bad.
Tried box squating after really never doing it and it felt good. I originally learned to squat all the way down and now anything less feels weird. Not sure if I should keep going deep or start box squatting and see how it goes?

Guys got springs for sure. If he is 5'10" he is lanky as hell tho.

Played full court b-ball for 2 hours last night. fealing great. BW down to 173.8 this morning, leaning out and getting into sports shape.

put it in brackets like this:

Code: [Select]

[youtube]the video url[/youtube]
<a href="http://www.youtube.com/watch?v=qqdYbqeqQ78" target="_blank">http://www.youtube.com/watch?v=qqdYbqeqQ78</a>

nice jump at the end man..

definitely need to keep getting stronger and keep improving body comp, that'll result in more speed into that runup/more power/^ more efficient plants.. keep up the good work mang

pc

Thanks I knew there was a trick to it.

I just need less weight while increasing strength/speed/movement efficency.  

Just one tip that might or might not be helpful for you: when you go for a 2-hander off two feet, practice ''throwing'' the ball upwards (keep a hold of it) to give you some more momentum (a wide in football gave me that tip, could even use a Med. Ball heck).

So if i were you i would put that to the test on 9' rim and then increasing heights as your pattern gets better but i think it should help you get more power after you plant, especially since it looks fine to begin with.

Thanks for the tip, I will give it a try!

2/13/11 Sunday

squats 5x185, 2x225, (3)4x240, 20x175
walking lunges 135# 3x6

2/10/11 Thur

pogo hops 3x8
on box jumps 24" 1x5
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, MSEM 6x255, MSEM 2x255, 20x165.
bench press 10x135, 8x185, 8x185, 6x185.
pull up BW 10,8,7
dips BW 4x20
curls 30# 3x10
ab circuit

Felt good tonight, warmed up and was ready to hit some PR's on MSEM squats, get through an easy 6x255, but could feel gas in my gut. to the locker room to crap part of my lower intestines out. back to the squat rack about 10min later and could barely get another 2 reps @255
On a positive note 20 rep MBEM is getting much better, should be up to BW soon!