Adarq.org

Mon Aug 5 2013

BW: 172-175lbs.
Soreness: Low back slightly, gone after warmups.
Energy: Ok, still sick a little but I feel like I can breathe again (skipped Sat for that reason and I needed rest). Good mental focus tonight.

Banded squats:
225x5 275x1 315x1 365x1, 365x1 315x5 x5, 315x3 275x3 225x3. Much better, planning to go to 325s on worksets next monday.

Paused calf raises:
590lbs x8, x8, x8. 3rd set was a little slower, may add weight in a few sessions.

SL Hypers: 3 sets of 10 each leg.

Back/bicep work/heavy core circuit.

Cooled of shooting for 15 minutes. Legs felt dead but I managed to get a few dunks in, one two hander.  Not bad, definitely surprising. Good workout.

Tuesday Aug 6 2013

BW: 172-174lbs.
Soerness/injury:  none really
Energy/focus: good. 7/10 on both.

-dynamic warmup/jumps

deficit deadlifts:
225x5 275x1 325x1 345x1, 345x1 315x5 315x3, 315x2 225x5. The 345 single is a  and I got it TWICE!!! Second was a struggle, but the first was very nice. Also thats damn near a 2x BW deadlift now. Awesome.

Ham curls:
120lbs x6, x6, x6.

Jumpsquats:
50lbs x5, x5, BW x3.

Chest/tricep circuit and core stability work. Cool down of 15 minutes shooting around. Got a few dunks in as well, nice to see I'm starting to get them consistently after a workout even if theyre weak dunks lol! Deadlift PR makes this a great workout. 

Went to a random gym and just jumped for an hour ( Alright, I shot around a little as well lol). Got a few dunks off one foot that was cool. Pretty much got the timing for off the glass lobs down, still suck at regular lobs. Tried some different stuff: windmills, reverse off glass,  a 360 off a lob (lmao extra fail on that smh) and tried a few SVJ dunks (pretty close but not clean). Was lots of fun. Back to the weights tomorrow!

Skipped last nights scheduled lifts. Had some out of town family stuff and didn't get in til 1am. Extra rest day shouldn't hurt too much. :/

Mon Aug 12 2013

BW at 172-175lbs.
Knee feels much better after icing, don't think I got a good warmup Sunday night and that contributed to the knee soreness/bugging I felt.
Energy and focus were very good tonight, 8/10 on both.

Dynamic warmup + jumps

Banded squats:
225x5 275x1 315x1 375x1, 375x1 325x5 325x4, 325x4 275x5. The 375 banded is a    Second 375 wasn't quite parallel :/. Second and third set of 325 I felt rep 4 really slow down, didn't want a grinding fifth.

Calf raise (on leg press):
590lbs x8. Too easy now. 610lbs x8, x8. Much better, surprising what 20lbs does, reps 7-8 on 2nd set were brutal.

Hypers:
10lbs x10, x10, x10. Definitely felt it in lower back, will add weight slowly.

Did some lightweight lunges for a little unilateral work along with my normal back/bicep/heavy core work. Cooled off shooting some, legs are jelly, dunk attempts are super weak. Ah well. Try again tomorrow.  Workout gets a 9/10. Great session.

Thanks LBSS!!

Belated updates forthcoming....

Tues Aug 13 2012

bw: 172-174lbs
Good energy and focus, no injuries.

Dynamic warmup + jumps

deficit deads:
225×5 275×1 315×1 345×1, 345×1 315×5 ×5, 315×3 225×5. Almost to 3 sets of 315. First 345 is getting easier, second is still a challenge.

Jump squats:
50lb x3, ×3, bw×3

Ham curls:
120lb x6, x6, ×6.

Chest/tricep/core stability circuits and cooled off with some shooting and jumps. I always seem to jump easier on deadlift day, had some decent jumps. Workout gets a 7/10.

Wed:
Went to the physical therapist. He says I have some displaced fluid from the wreck in January and its causing some spasms. They did some tissue work and advised me on some prehab to do. Back felt pretty good afterward. I go back next Wed for a checkup/more work.

Since I felt good I went and played some...ended up being 3 hours. Played well tho, had two fastbreak dunks and lots between games.

Annnnnnd this morning I went and did some conditioning and drills for an hour, legs were dead from 4 days of lifting/hooping but still jumped ok.

So that catches me up.

Later update

Tues Aug 20 2013

BW: 171-173lbs.
Good energy, great focus. No soreness or injuries. Feeling pretty good.

-dynamic warmup and jumps

deficit deadlifts:
225x5 275x1 315x1 355x1 , 355x1(f) 315x5 315x5, 315x5 225x5.  New  Also got the 315 for all 3 sets! Very happy about this!!

Ham curls:
120lbs x6, x6, x6.

Jumpsquats:
50lbs x5, x5, BW x3.

Chest/tricep/core stability work. Cool down of 15 minutes shooting around. Submax jumps after lifting are feeling better and better, very good.




Wed, back to physical therapist for more treatment. Back is feeling much better, seems to be helping.

Well, shit. It definitely didn't go long enough to get any decent dunks but there's maybe a handful of ok jumps that were misses and some weak dunks. I'm going to attempt to edit it....this should be interesting lol