Adarq.org

Overdue update....yup.

Tues Jan 20th

BW 180ish. Energy good, soreness in glutes/hams.

Stationary bike + dynamic warmups + jumps

Squats:
135b x5, 225b x5, 275b x1, 325b x1.
275b x5, 275b x5, 275b x5, 275b x5.

Calf raise on leg press (paused):
500lbs: x12, x12, x12.

Step ups:
120lbs: x10, x10, x10.  (Each leg)

Hypers:
45lbs : x10, x10, x10.

Jump squat:
135b x5, 135b x5, 135b x5.

Sprinkled in some lighter lunges with my core work to finish. 

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Hooped Tues and Wed for a few hours each.

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Friday January 23

BW 180.3lbs
Quads a tad sore, loosened up in warmups.

Stationary bike + dynamic warmups + jumps

Deadlifts:
135x5, 225x3, 275x1, 325x1. 325 was way more explosive than i was expecting.  Good sign. Decided to switch up my workset reps, instead of 4 sets of 5 which taxes my lower back and grip...im going 7 sets of 3. Same volume essentially but hopefully will let me focus more on lifting explosively rather than maintaining grip/etc. So...
275 6 sets of 3.
295x3.

Success. I felt like i had a lot left in me after each set, which made later reps easier/explosive.  Will try this approach on squats as well even tho they're 'easier' for me to rep out.

BSS:
120lbs: x10, x10, x10.  (Each leg )

Seated calf raise (paused):
150lbs: x12, x12, x12. 

Ham curls:
130lbs: x10, x10, x10. 

Weighted Box jumps:
50lbs: 5 reps supersetted with SVJs.

Heavy core work to end. Overall feeling pretty good. Hopefully i can get back to previous strength levels in ~4 weeks or so.

Played a ton of ball Sunday. Full court for about 3 and a half hours.

Monday night was squatssssss!!!

BW at 182lbs, legs a little 'jello-ey' but not bad.

Stationary bike + dynamic warmups + jumps

Squats:
(Warmups) 135b x5, 225b x3, 275b x1 (took a shitty vid,  will update), 325b x1 (felt very good compared to last week!)
Worksets: 275b 7x3.  Last two sets were a little slower, not as explosive as id have liked. Will go 275 next week and maybe bump up the last few sets hopefully.

Stepup:
130lbs: 3x10 (Each leg)

Hypers:
45lbs : 3x10

Paused calf raises:
550lbs: 3x12. These felt much more explosive. 

Jumpsquats:
135lbs (+bands): 3x5. SS box jumps 2-3.

Finished with core and lunges. Can feel myself getting stronger, good signs/progress.

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Got a call Wednesday night at 8:45 to come sub for a buddy in a 5v5 league....at 9. He twisted his ankle in warmups and they had no subs. So i tossed the shoes in the bag and ran out lol! Got there at halftime...32-9. They were playing the #1 seed (4 guys i took to play Sunday lol). I tried to warmup real quick but 5 min halftime and them 3 mins into the 3rd quarter (7 min quarters) we had a guy foul out. I came in cold (no stretch...no sweat) and hit a wide open 3. Missed the next one then hit 2 more, one of a nasty behind the back stepback and had a layup. We got it down to 8 points going into the 4th but had a turnover and missed 3 on back to back possesions and they hit 2 3s. :/ Missed a tip slam on a ft and completely lost the ball on a fastbreak when i went up lol! Ball just decided it didnt want to be in my hands so no game dunks. I did get a couple nice ones after the game including the closest ive ever got to an off glass windmill....back ironed.

Was pretty pumped up so i went and did back/biceps/core after.

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Played 2 hours halfcourt today and shot was trash from the soreness lol! Did have one two handed putback and was going to try one of the dribble but my shoes outsole wasnt having it...peeled it back on the plant. Went...nowhere. probably looked hilarious lol!

Probably shoot around tomorrow morning with deadlifts in the evening.  Good week so far, havent gotten up this consistently in awhile. I had been having good and bad days. Good sign!

elbow position is an individual comfort thing for the most part. if you're not getting discomfort from it then i wouldn't worry too much. your hands are pretty far apart, though, if you're worried about it maybe put them closer together. i start with my thumbnails on the edge of the knurling and then extend my thumbs out from there. has the added benefit of ensuring that i have the same -- and symmetrical -- hand positioning on the bar.

one thing i did notice is that your right elbow flares farther back than your left. that's probably a shoulder thing, i bet a dollar that one of your shoulders is more mobile than the other. something to look at.

Shit ass week. Between 'snowpocalypse' here closing all the gyms and me getting sick Thursday and Friday I haven't got anything done. Finally had a court open this morning so i shot/jumped for an hour or so. No energy, still feel like crap. Hopefully all this is over by Monday so I can resume normal activities. Took some short vids this morning, will review and see if there's anything worth posting. Doubt it.


Oh and I broke my phone on Sunday,  still waiting for my new phone.

Got in some of my workout lol! Got a call midway through squats to go hoop in a little so I'll finish the rest of this workout post ball and edit accordingly.

So far:

Squats: forgot my bands, holy shit do they make a difference. 

Warmup: bar x5, 135 x5, 225 x3, 295 x1, 345 x1. Basically a paused 345 atg. No way i make that with the bands lol!

295: 7 sets of 3. Very explosive.

Got some heavy decline situps, crunches and oblique work in along with a set of hanging leg raises and some step ups. Stretch, ice, eat, hoop!


Edit: played about 2 hours of full court. Played pretty well, jumper was good, handle was decent and I was bouncy! Crammed a big one hander in a half court set juuuust before my 6'6" buddy could come over lol! Dropped a guy with a spin move and snatch back cross before hitting a 17 foot jumper and had a couple nice passes. Messed around and dunked for some guys who were in town from Florida, they were shocked a 5'10 guy could dunk lol! Idk what happened because i wasnt "hyped" but I damn near hit a BTL! Got caught on the rim Even my buddies were semi shocked so I knew I got up. Gahhhh. So close! Debating finishing up tonight or finishing up on wed with my upper body stuff. :/

Been consistent on getting leg days in, even got a upper body day in this week! Lifting hasnt changed, BW at 180-182lbs and Ive dropped the bands off my squats for now to sort of "reset". Paused 345lbs ATG pretty easy on Monday so that was good. Trying to get 4 more weeks of progress in on this strength block before focusing on more explosive stuff. Have hooped consistently past 2 weeks, 3-4x a week. I don't feel really bouncy (like im missing that last bit of oomph/spring at the end of a jump) BUT im dunking easily? IDK maybe technique is better now because im sooo close to a mill off glass and keep getting rim smashed on BTL attempts. Maybe hand speed is just better right now. Oh well, pressing on!

Eh, bored before bed so I'll upload a couple short clips from me messing around a few weeks ago. First vid is a warmup dunk, second is a ME jump post skill session (and me messing with the slomo feature lol).

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

<a href="http://www.youtube.com/watch?v=TfOGjDAcUN4" target="_blank">http://www.youtube.com/watch?v=TfOGjDAcUN4</a>