Ughhh. Took a few rest days because the family got sick and I was just tired. Started back up last Monday so I'll start updates there.
Monday October 13 2014
BW is 179 after breakfast/before lifting. Still.headed in the right direction. Goal is 174-176 throughout the day. Good energy for 9am lifting ( a night person lol)
-bike+dynamic warmups+jumps
-squats:
(Warmups; banded) bar x5, 135x5, 225x3, 315x1, 365x1. Still not getting as deep as Id like in the 365. :/
(Worksets) 315x5, 315x5, 315x5.
-paused calf raises on leg press
550lbs: x12, x12, x12
-hypers
45lbs: x12, x12, x10. Moved the weight around, definitely targets the glutes better now.
-jumpsquats (banded)
135lbs: x5, x5, x5
Added a few sets of lunges and stepups to core with core work as a finisher and 2 sets of 225x5 deadlifts to maintain some form. Good stuff. Quads were sore til Wed night lol!
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Tuesday: got a hour and a half skills session in after work. Legs were jelly but got some jumping in afterwards.
Wednesday: shot around in the morning for a little with a buddy, didnt plan on doing anything crazy but ended up playing some 2v2 and 3v3 games, not any real comp but it sure helped my quads recover IMO. Threw down a couple dunks for some kids, always feels nice cuz they get so excited.
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Thursday: planned to rest and do back and biceps but....got a call about some guys playing about a half hour from the house so away I went lol! Got there and almost didnt get to play (inner city YMCA, I was one of 3 guys who weren't like the others...smh. such BS.) ANYWAY, me and my buddy kept trying to get in games and kept getting bumped to the side so we shot around on a side goal.for about 30-40 mins and played some half ass 1v1. Finally got fed up and was about to leave...when a few of the taller guys started trying to dunk on the main court.
Now I know how to get in a game when that happens.... walked up, BSed with a guy for a minute then gave it the whole 'let me try one' routine. Boomed a cuffed one hander of a lob (I seriously thought i was gna lose it mid air lol) and hey, got to play for the next hour. Funny how that works. Played alright, got a putback dunk on a fastbreak. Good games overall.
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Friday:
Night session lifting. BW at 179 pre workout.
-bike+dynamic warmups + jumps
-deadlifts:
(Warmup) 135x5, 225x3, 315x1, 365x1. Very surprised at how 'easy' the 365 was. Figured I would fail it but got it up with decent speed.
(Worksets) 315x5, 315x5, 315x4, 315x5. Added an extra set, need volume to grow. Forgot straps but managed alright. Failed rep 5 in 3rd set, just didnt feel right. Idk, set 4 was ok. Shrug.
-BSS:
120lbs: x10, x10, x10. (Each leg)
-paused seated calf raise:
125lbs: x12, x12, x12. Too easy. Gna go 150 next week.
-ham curl:
140lbs: x12, x11, x12. Goood lawwwwd. Lol! Serious pump. Much effort.
-glute thrust:
70lbs: x10, x10, x10. Some dude was squatting on the smith machine...had to use the biggest dumbbell available. SMH.
Core work as usual.
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Sunday: shot around for about 2 hours, glutes and hams were sore, bounce was ehhhh. Have some short clips, will post later.
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Monday October 20th 2014 (9am)
Bw at 180....gah. weekend diet FAIL! Lol
-Bike + dynamic warmups + jumps
-squats (banded):
(Warmups) bar x5, 135x5, 225x3, 315 x1, 365x1. Little better.
(Workset) 315x5, 315x5, 315x5, 315x5. This extra set makes spme massive quad pump lol! Sweet.
-paused calf raise on leg press:
550lbs : x12, x12, x12. Getting easier, maybe 2 more weeks then add weight.
-hypers:
45lbs : x12, x10, x10.
-banded jump squats:
185x5, 185x5, 135x1. Was more fatigued thanni was hoping to be, backed off last set for safety.
Ended with the normal lunge/stepup/core circuit. Very good workout.
And that should get this caught up lol
