Adarq.org

Tues
Squats : topset of 140 x 3
OHP : 4 x 10 x 50kg
Db pull-ups : 4 x 5 x 22.5kg

Some curls

Wed
Incline Bench
DB rows
DB lunges
triceps pushdown
DB lateral and rear shoulder raises
some curls



Almost all the way back to my previous levels. Normally my lower back is the first point that breaks, but today it was the abs. This has nv happened before haha.

And if anyone is on Instagram, follow me @thouleong !! 

so the last 2 weeks went sth like this.

monday i try to work on my game
tues/wed or wed/thurs are for lifting.

day 1
snatch grip hang cleans
Squats (top set of 5x125 last week)
OHP
DB pullups
maybe some curls

day 2
Incline Bench
DB rows
DB walking lunges
Tricep pushdown
shoulder flys

actually pretty similar to what Vag suggested.

mondays during solo practice sessions i get in a few jumps.
and on sundays if i have ball i get in some more jumps again.
I was just thinking if there might be any better ways to train that jump.

and LBSS you're definitely right, if i do ever get to dunking, it will surely be a day whene everything went smoothly. 

vag, i try to hit the gym 2 days a week.

Tues are usually my rec league games, so i do my lifting on wed, and/or thurs.

my squat numbers are slightly lower, but i dont feel as banged up when i was doing 150 triples at 72BW, plus im jumping abt the same height.

but im sure the squatting built a considerable amount of muscle, which helped with the knee pains.
but i think too much of a good thing isnt that good anymore haha, which was when i was really pushing the squat numbers, cos that was when the knees started hurting.

of cos, thats just my own theory, and im open to ideas.
my handle has improved quite abit, though nowhere near wat one sees on youtube, and my shot is also better.

my jumping has stagnated, which i shud honestly be thankful for i think.  but i still wanna land a dunk before im done haha

 

hahaha how are you man! are u still some programming whiz at work?
havent got round to posting here for a long time!

i updated my thread awhile ago, lemme know if u have any input!

Hello everybody! 

been busy with work and stuff, but i still find time to hit the gym, though definitely not at the consistency of old.
also due to the fact that im balling more, so if i needed to be fresh, i skip gym for that week.

<a href="http://www.youtube.com/watch?v=Rj-o3YfJrXg" target="_blank">http://www.youtube.com/watch?v=Rj-o3YfJrXg</a>

here's a link of the work i've done. my range didnt use to be this long definitely haha.

Tues:
Rec league
16 points in a 40ish-50ish loss.

Wed:
Squats,
OHP with db pull-ups
Incline bench with db rows
Hip thrusters
Db lateral and rear raises
Flags

Ytd:
Dribbling drills
1 dribble pull-ups both wings both directions, stepback frm right wing.
3s - 20/32 frm left wing, 20/34 frm right.

ah... perhaps im the same as you then ChrisM.

Thanks for the input LBSS and ChrisM!

any input on hip thrusters? just did these for 2-3 workouts...

today:

3 short sprints
squats - ramp up to 5x5 with 80kg.

did these with heels on small plates, feet closer together.
recently i've been thinking of laying off the heavy squatting. thinking to keep my body fresh for ball sessions.
though i did hit 140kg for 3 a month or 2 ago.
what do you guys think abt this?

OHP, paired with pullups with DB between feet.
lateral and rear shoulder raises
some curls for the girls