Adarq.org

 

BW = ???
SORENESS = right bicep from tennis, lol
ACHES/INJURIES = right hip flexor (?)
FATIGUE = low to moderate, shitty sleep last night, woke myself up with a bloody nose, first time in a while that's happened

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing

- Pogos: 4 x 5 MAX EFFORT

forgot all my gym clothes at home so had to go get them after work instead of going straight to gym. plus had to pick up some groceries on the way home. didn't get to the gym in time to get any space for sprints or jumps.

- REA squat : 4 x 3 (40%)
135,135,135,135

- C1: MSEM squat: 1 x 6 (~80%)
265,265,265,265

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
50,50,50 == jumping

- core
ab pulldowns

- stretch

...as perhaps the best player of all time. For the nerdy and/or bored, here is the table of contents:

http://skepticalsports.com/?page_id=1222

Saturday was my great-uncle's 90th birthday party, so I drove out to the Eastern shore with my family and spent all day out in the farmland eating good food and horsing around with my brothers and cousins. Yesterday was mother's day so we went out to our favorite crab place - mother's day tradition - and then when I got home I played tennis with my brother. No formal workout. Gonna stretch a bunch throughout the day today and then see how I do at the gym tonight.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

yesterday:

- played tennis x 45 minutes
had been a while, just shaking the rust off and building up a good sweat. my brother, who i can usually beat although we're closely matched, wiped the court with me. oof.

saturday:

- lot of low intensity moving around outside. nothing resembling exercise, but worth logging that i was at least active.

haha even if I was being a bit closed minded about leg press it don't matter man. I ain't got one at home so its a redundant statement on my part anyway.

Scratch the comment about leg press 

The rest of the question stands......

haha sorry, i'm just being anal. i've never done hip belt squats but i'm pretty sure ross enamait uses them and he knows his shit. would the problem just be the same as the exercises you're already doing though, i.e. that you'll eventually be limited in the amount of weight you can add/stabilize? i'd be willing to bet that you can front squat a lot more than you can hip belt squat, just because of how much you can load up.

Anyone used hip belt squats before? Real squats rule of course but I'm always looking for functional (not leg press) ways to overload the legs.

I have long mofo legs which make back squats pc dominant no matter how high the bar is. My quads are pretty weak compared to my hams and glutes. Its particularly annoying cause my VMOs need more work to minimise my tendonitis issues.

I front squat and BSS regularly but these don't allow the same balls out linear progression as a big back squat due to the difficulty of stabilising the weight. Wondering if BSS and front squat as primaries with hip belt squats as a secondary might be a good approach?

Any thoughts? I lift at home and building a couple of platforms ain't a thing.... I'm handy like bob the builder mang 

i do not understand why leg press is not "functional." all this is gpp, leg press allows you to overload the legs, overloading leads to muscle and strength growth. it's science. if you're doing other stuff as well, and it sounds like you are with the bss and front squats, leg press should be a fine part of a gpp strength-building routine. especially if you have long legs.

BW = ???
SORENESS = back
ACHES/INJURIES = toes
FATIGUE = moderate

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
4 x 15y

- jumps : 2 step & vert
shiiiiiiiiiiiiiiiiiiitty. shitty.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
shitty

- Pogos: 4 x 5 MAX EFFORT
shitty

- REA squat : 4 x 3 (40%)
135,135,135 == heaviest weight i've used for this, was not bad

- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == strong

- BSS : 3 x 3
180,180,180 == strong but hard

- core
toe touch 3 x 25

- upper
chin x 10+3,3,3
dip x 10+3,3,3 +25

- stretch

hungry.

IME, they're fun and good for balance/stability. If you want to learn them, they're not going to hurt you. I don't know how being a basketball player has anything to do with it.