week 5 day 1

squats
warmups
1 x 5 x 100kg
3 x 4 x 110

pullups
4 x 8

single leg rebounding box jumps
3 x 8

stiff legged hanging leg raises
3 x 10

walking lunges
4 x 5 x 20kg dumbbell each hand


NS rt duty is really disrupting my training,
but normal service will resume after next week...

week 4 day 1

squats
warmups
1 x 5 x 90
3 x 5 x 100
1 x 5 x 105

bench press
warmups
1 x 5 x 60
3 x 5 x 70
1 x 5 x 75

pullups
4 x 8

barbell stepups
4 x 5 x 50

single leg rebounding low box jumps
4 x 8

week 3 day 2

dumbbell military presses.
1 x 5 x 15kg
3 x 5 x 17.5
2 x 5 x 20

bench press
1 x 5 x 50kg (assuming bar is 20kg)
2 x 5 x 60
2 x 5 x 70

lateral raises
4 x 10 x 10kg dumbbell

shrugs
4 x 10 x 20kg each hand

bicep curls (with that curly bar, not sure how heavy, so not counting it)
4 x 10 x 15kg

week 3 day 1

2 min jog on the treadmill.

squats:
1 x 5 x 30kg squat jumps
some warmup sets.
1 x 5 x 100kg
1 x 5 x 102.5
1 x 4 x 105
1 x 4 x 110
2 x 3 x 115

rather shaky last set.


pullups:
5 x 8

single leg low box rebounding box jumps
3 x 8

hanging straight legged leg raises
3 x 10

walking lunges
2 x 5 x 17.5kg each hand
2 x 5 x 20

back extensions (improvised by hooking feet, lying on those inflatable ball things)
3 x 10, with 10kg plate

nov 30

mini circuit before going off to school and work.

single leg calf raises x10
36 pushups (12 standard, 12 diamond, 12 wide)
1 min plank

4 circuits.

lost the last game again. bummer.

week 2 day 2

morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.

26 nov

played the most part of a game. had the majority of my points from the stripe. only 1/4 from the field. damn, J pls start falling...

pretty damn tiring, playing the day after a heavy day at the gym.
got the same height when i tried during halftime tho. hope it means that when i recover i'd have improved an inch or so...
gonna see if i can do anythin tonight...

in other news, iverson's announced his retirement. sad to see one of my favs go this way... =(
dude had the biggest heart.

week 2 day 1

5 mins on the treadmill to get some blood pumping.

barbell jump squats
2 x 5 x 40kg.

a few warmup sets of squats.
1 x 5 x 100kg
1 x 4 x 105kg
2 x 3 x 110kg

pull-ups
5 x 8

single leg rebounding box jumps
3 x 8

walking lunges
3 x 5(each leg), 17.5kg dumbbell each hand

hanging straight legged leg raises
3 x 10

single leg glute raise
3 x 8, with 4kg medicine ball resting on hip.

23 nov

played outdoors for 2 straight hours, been a long time since i done that.

lost the last game again, 2 straight losses... bummer.

2 footed vert is gaining, can get abt 2 knuckles over now...
1 footed however, isnt budging, still the same, abt 2 knuckles.

light stuff before headin to work.
3 x 10 single leg calf raises.
3 x 30 pushups.

why this is so is beyond me tho.

week 1 day 2

3 X 50m dashes

3 x 50m bounding

3 x 50m high knee jumps

3 x 5 single leg depth jumps off half knee

week 1 day 1

week 1 day 1:

squats
some warmup sets.
2 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 115kg

pullups
4 x 8

walking lunges
3 x 8, with 2 20kg dumbbells.

double arm front raise
3 x 10 x 10kg

hanging straight leg raise
3 x 8

glute bridge raise
3 x 8, 4kg medicine ball