Adarq.org

Monday July 22 2013

Bodyweight was 173 dry, 175 before lifting.
Still slightly sore in quads and glutes but it went away during my warmup. Energy was good, 7/10.

Warmup: bike, skips, jumps etc

Banded squats:
225x5 295x5, 315x5 x5, 315x4(failed 5th, depth unacceptable) 225x5.

SL hypers:
10lbs x6, x6, x6 each leg.

Calf raises (paused on leg press):
590lbs x8, x8, x8.

Back/bicep/weighted core circuit.

Cooled off with 30 mins of shooting outside.

Dida bball/conditioning workout this morning for two hours. Whew. Legs are dead now, tried a couple dunks at the end and got a few but was definitely missing some inches after all that. I gotta start jumping more.

Sat July 27 2013

Bodyweight 172/174.
Very hurried this workout, energy and focus ok but didn't get a great stretch after.

Dynamic warmup+jumps

Deadlift (4" deficit):
225x5 275x1 315x1 335x1, 335x1 315x5 x5, 275x3 225x3.

Ham curl:
120lb x6, x6, x6. (assistance lift)

Jumpsquat:
50lbs x5, 70lbs x4. Bodyweight x3.

Chest/triceps work. Did very little core work, just some quick stability stuff. No time for shooting/jumping aftwrward. I hate being rushed. Oo workiut given the circumstances.

Tues July 30 2013

Bodyweight 173-176. 
Got to the gym very late (1:30am, was up at 6am ughh) energy was basically none existent. Motivation was ok and the more tired I got it seemed the more I was motivated to get a good workout in, funny lol!
Back was slightly stiff/sore today but definitely manageable.

Dynamic warmup+jumps (jumps were crap)

Deadlift (4" deficit):
225x5 275x1 315x1 335x1, 335x1 315x3 x3, 275x3 225x3. Was not getting two sets of 315x5 tonight, settled for x3 on both sets. Won't go up til 315x5 is consistent for 3 sets.

Ham curl:
120lb x6, x6, x6.

Jumpsquat:
50lbs x5, 70lbs x3, BW x3.

Chest/tricep work and some planks. Light stuff. Was raining so no rim jumps (already slippery court+rain? I'll pass). Very mediocre workout.

I'm on cloud 9 currently.  Ran full court games with some D2 kids and a D1 pg tonight, very good comp but we won 3 out of 5 and I played pretty well. Mid range was off a little but 3 ball was money. Anyway...afterwards I wanted to see if this mornings 'bounce' was still there, walked up and was expecting to weakly put in a two step one hander but I ended up crushing a 2 hander. After that a mini dunk show just jumped off, Andy a 6'3" guard at Carson-Newman started dunking and Devin whos going to Delta State joined in. I guess seeing everyone dunking got me amped up because I ended up killing a bunch of reverses and a 2 hander of the glass. Andy did a windmill off a lob so I said f it and tried one too. Surprised myself, I got it clean. Im not sure who was more stunned me or everyone else lol! Tried it again and rattled it in. Told Devin to film it and promptly got hung on the rim. Either way I'll post the vid of me getting hung, had decent extension IMO. Suffice to say I'm ready to lift and jump more!!!

I think you need to be really really violent on the windmill and you'll make it.

why are you wearing capris? i generally like to wear shorts when playing sports, but i guess that's just a personal preference. aren't capris supposed to be a little tighter?

Friday Aug 2 2013

BW: 173-175
Soreness: Right lat, knees (didnt get to stretch/ice after last night, had a good friends dad die suddenly)
Energy: nonexistent.  Maybe a 1/10 since I'm alive. Got two hours of sleep Thurs night and worked a 10 hour day friday.

Banded squats:
225x5 275x1 315x1 365x1, 365x1 315x5 x5, 275x2 225x3. 315 worksets were not explosive.

Paused calf raises:
590lbs x8, x8, x8. Surprisingly, these went up easy.

Hypers: 3 sets of 12.

Back/bicep work. Ughh.

Tried jumping, wasn't pretty. This workout sucked, but I pushed through it.