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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! 

nice work man! good session.

Thanks!!!!!!

2/6/11 sunday

pogo hops 3x8
on box jumps 24" 2x6
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, 3x245, 3x245, 6x235, 20x155.
seated toe raiser 65# 4x10
bench press 10x135, 10x185, 6x195, 5x195.
ham curl 110# 3x10
pull up BW 8,8,6
reverse hyper BW+10 4x12
curls 25# 3x10

2/1/11

Full court basketball for 2 hours. My legs and lungs are alot better. Game is coming back also guess it's like riding a bike.

PR!@$!@ good work man

how those MEBM's feeling? going up nice and slow but still, they are doing their job.

awesome!!312$@$@!532tk34tkweorpkgopek

great work dude

 

Thanks man! MEBM is def helping almost felt good the next day after last session.

1/30/11
Did a jump/ 9' dunk session today. tested SVJ and hit 117.5", minus my 90" reach and thats 27.5" standing. 
That is up 1.5" since 12/12/10. down about 4-5 pounds since then also.
I am only off about .5" from my 2009 best of 28" and still about 7-8 pound heavier. lots of room for improvement!