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Chris' training journal
Flander:
Hey welcome aboard man. Strong lifting going on here.
ChrisM:
Thanks Flander, gotta get strong right? lol!
Took Saturday off to do some stuff with the family. I normally rest on Sunday but since I rested yesterday I decided to get a little workout in today.
Sunday Nov 4, 2012.
weight: 188lbs
fatigue/soreness: no fatigue, slightly sore hamstrings.
1 leg BW squats:
3x8 Tried to really explode on the way up while maintaining balance/control.
Pogo jumps:
3x8 I go for quick GCT on these rather than height
Depth jumps 18" box:
3x8
lateral cone hops:
2x6
Added some pullups/chinups for fun at the end.
Shoot around for about a half hour afterwards, haven't done that in a while and my j was a little off. Played two pickup games, halfcourt 3on3 stuff. No competition really so I just worked on my footwork and knocking the rust off. Won both easily. I'm not to worried about my game as off now since rec league play is still a few months off, I work on my skill set and get it all polished up later. The only thing that really goes away is my jumper, the handles/court vision are always there, natural PG I guess lol
ChrisM:
Monday Nov 5, 2012
Weight: 186lbs
Fatigue/soreness: none
Squats:
200x8, 250x8, 300x8, 320x8, 200x6. 320s went up much easier, almost time to add some weight!
RDL:
135x8, 185x8, 205x8x2. Form getting much better, really felt the 205s hitting the glutes.
Step ups:
3x8 w/ 70lb weight
Kettlebell swings:
2x6 35lb bell
Box jumps:
2 x 4
Pogo jumps:
8x1
Ham curls:
120lbs; 3x8
Calf raises on leg press machine:
500lb x8, 570lb x8x2
Got in some 3 step approach work as well and finished the night off with some core work/mil press/pullups.
Energy kind of died toward the end but it was almost midnight. Good workout overall.
ChrisM:
Rested on Tuesday, very sore from from the RDLs. Warmed up and stretched and was still tight in the hamstrings so I skipped. Felt good on Wednesday however so I got a little work in:
Wed Nov 7, 2012
Bodyweight: 188lbs
Soreness/fatigue: light soreness in hamstrings, went away during warmups.
Light day, worked on my sprint starts/turning on power quickly.
Sprints:
2x 10yd, 4x 20yd, 2x 40yd, 2x 20yd; just trying to reach top speed as quickly as possible. Closer to the season I'll start with some longer conditioning sprints (60-150yds)
SVJs:
2x 4
RVJs:
2x 4
Finished up with some core work (planks, hanging leg lifts, etc)
ChrisM:
Forgot to update Thursday and Friday then got hit with a crazy weekend (1 kid sick, others bday party lol), so I guess it's time for a mass update (thank goodness I still write my workouts down lol).
Thursday Nov 8, 2012
BW @ 188lbs, no fatigue/soreness.
Decided to do some conditioning along with some core stability work.
2x 1/2 mile jogs with intermittent short sprints. 5 min rest in between. This hit my calves hard as I haven't ran any distance in a very long time. Lower back tightened up halfway through the second jog but a good stretch after and it felt much better.
Decided to use some resistance bands in my core work to switch it up a little, definitely felt the difference. I think I'll start incorporating them more often.
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