week 15

week 15

400m fast jog.
some leg swings, my supposedly dynamic warmups lol.

sprints
2 x ~50m, max effort.

bounding
3 x ~40m

3 x Rebounding quick lunges each leg 10 contacts, 10 pullups

2 x double leg RFI lateral line hops, 10 pullups

3 x 5 depth jumps off knee cap height, 1 min plank


would've thought my single leg jumps are at least average movement efficient...
but after reading adarqui's definitions, i belong more to the poor class LOL.

ocassional knee or ankle collapsing.
jump angle thats closer to 45 degrees than 65.

hahaha... alot of work to be done still.

week 15

yesterday night at the gym
couldnt squat due to banged up right quad. sore as hell.

Bench press
10 x 20kg (just the bar)
10 x 30
8 x 40
6 x 50
5 x 60
5 x 70
5 x 75
5 x 80
5 x 80

Barbell stepups
8 x 60
6 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115

pullups
10, 10, 10, 12, 7, 11
probably didnt rest long enough for that set of 7, took a longer break and finished up

OHP
10 x 20
8 x 30
6 x 35
6 x 35
5 x 30

machine rope tricep pulldown
8 x 22
10 x 22
10 x 22
10 x 22

RDL
10 x 40
8 x 50

not sure whats wrong with my form, i felt it more in the lower back, despite my best attempts to drive with the hip.

EZ bar bicep curls
15 x 10kg (added weights, not too sure how heavy the ez bar is)
15 x 10
15 x 10

standing cable fly
8 x 14kg each side
10 x 11
12 x 9

so little weight, yet they felt so heavy. thoroughly humbled hahaha.

week 14

couldnt hit the weights last week, cold/fever/sore throat combo had me coughin out my lungs..

managed to play abit of pickup on the weekend tho.

today's work

400m fast jog.

2 x 40m sprints, max effort.

3 x 40 bounds.

5 x 10 pullups.

depth drops off mid thigh height
3 x 5

single leg rebounds
2 x 8 each leg.

tryin to keep it light, game tomorrow.

off to buy breakfast.

week 13

yesterday evening

shot some hoops. hit alot of my threes, 3 in a row, 4 in a row...
just too bad that come gametime they dont go in as much.

tried a few jumps.
2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.

previous highs of half palms above were at different rims, this is slightly higher.
should be regulation ht i suppose.

thing is... both felt sub-optimal...

week 12

no game this week, so had the chance to sneak in an additional workout heh heh.

REA squats
5 x 20kg
5 x 30
3 x 40
3 x 50
3 x 60

last set didnt feel as strong, not as much pop as the previous one, so i stopped.

bench press
5 x 30
5 x 40
5 x 50
5 x 60
5 x 65
5 x 70
5 x 70
5 x 75

been quite awhile since i last benched, surprised that strength levels didnt fall...

RDL
5 x 40
5 x 50
5 x 60
5 x 70
5 x 75

last set form was out the window, stopped. 1st time doin RDLs, after lookin at a few articles on how to do them haha.

hang cleans
5 x 30
5 x 40
5 x 45

pullups
10, 10, 8, 10, 10

abit longer rest than usual...

back extensions
2 x 10 x 10kg plate

improvised ones, legs off an edge, knees on a swiss ball.

week 12

yesterday night at the gym..

REA squats (with barbell this time heh heh)
5 x 20kg
5 x 30
5 x 40

1st time doin these, felt good actually..

squats
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100 <--- forgot to add weight lol
3 x 110
3 x 115

first few sets i felt my left knee not moving properly, got me scared, but went away after awhile.
gotta hv to monitor this...

Pullups
10, 10, 8, 10, 9

last set i was shooting for 10, but failed haha.

barbell stepep
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100

leg raises
5 x 10

OHP
10 x barbell (20kg)
8 x 30
8 x 30
8 x 35
8 x 30

did another 10 pullups to make up for that last failed set.

week 12

400-450m fast jog

sprints
4 x 45m max efforts.

pullups
6 x 8 reps

depth jumps, knee height
3 x 5

week 11

jump squats
2 x 5 x 40kg

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 105
3 x 105

again, last set didnt feel speedy at all hahaha...

pullups
10, 8, 10, 8, 10

Overhead Press
5 x 20kg
5 x 30
5 x 35
5 x 40
5 x 40

Hanging leg raises
5 x 10

inbetween sets of leg raises,

dumbbell flys (flies?)
10 x 10kg each hand
15 x 7.5

preacher curls
2 x 15 x 7.5kg + that curly bar

REA squats
4 x 7 x 10kg