week 20 extra

400m quick jog warmup

3 x ~45m max effort sprints.

3 x 45m bounds

5 x depth drops, waist height.

2 x 5 depth jumps, just above knee cap

week 20B

Hang cleans
4 x 40, 50

Squats
5 x 5 x 100

Bench
8 x 40
6 x 50, 60
4 x 70, 80
3 x 85
2 x 90
10 x 70

didnt want to pyramid to 90 haha, wanted to shoot for 3 but failed.

Stepups
3 x 100
4 x 3 x 110

Machine Rows
6 x 60
4 x 8 x 60

EZ bar bicep curls
15 x 15kg
2 x 10 x 15kg

each set supersetted with

leg raise
3 x 10

lateral line hops
3 x 10secs

week 20A

ok game last week. slippery floors make for a not so nice experience. 1/2 from deep, handful of layups, free throws.

double leg hops
3 trips across court.

REAs
4 x 40, 50

Squats
5 x 60
4 x 80, 90
3 x 100, 110, 120, 125, 125

first set of 125 actually felt light. happy.
was mumbling to myself before the money sets, bouncing around trying to psyche myself up. bet i looked funny LOL.

OHP
8 x 20
6 x 30, 35, 40, 40, 40

Walkin DB lunges
2 x 5 x 20
2 x 5 x 22.5

pullups
5 x 10

Stiff ankle hops
4 x 6

Machine rope triceps pulldowns
10 x 19kg
10 x 21
10 x 24
20 x 24

week 19

ytd really.

another 100 from deep. took shorter/less shots than the last time, so im a happy boy.

sneaked in some work at the gym. had just wanted to do a little core stuff, but one thing led to another...

shoulder rotation prehab.
honestly no idea wat i was doin, just some rotations at the machines.

rope tricep pulldown
4 x 15 x 19

calf raises
4 x 10 x 70kg

done seated at the squat machine(Smith?), with towel on my lap.
still too much pain for me tho.

single arm tricep DB overhead extension
4 x 10 x 10kg each arm

hang cleans
3 x 4 x 50kg

no problems with the weight, but transitioning to the front squat position, my right arm experience this tinge, just abt every rep. was it cos im not flexible enough?

planks
front: 3 x 1min
LR sides: 3 x 30 secs

rear delt DB flys
2 x 10 x 10kg
20 x 7.5, cos someone took the 10 away..

week 19

broad jumps
4 trips across court

REAs
5 x 40, 50

Squats
5 x 70, 80
5 x 5 x 90

some shoulder rotation prehab things at the machines

Bench
5 x 50, 60, 70, 80, 75, 75, 77.5

Stepups
3 x 80, 90, 100, 110, 110

Pullups
5 x 10

Lateral Hops
4 x 15 secs

EZ bar biceps curls
2 x 12 x 15kg

week 19

double leg hops (broad jumps)
4 trips across the court

Squats
5 x 60, 70, 80
4 x 90, 100
3 x 110
3 x 115
3 x 120
3 x 110
3 x 115

OHP
10 x 20
8 x 30
6 x 35
5 x 40, 45
4 x 40
7 x 30
12 x 25

wanted to shoot for 4 and 8 reps, but failed..

walking dumbbell lunges
5 x 17.5
4 x 5 x 20

rebounding quick lunges
3 x 15

EZ bar biceps curl
2 x 20 x 10kg

week 18

had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.

week 18

REAs
3 x 30
3 x 40
3 x 50
3 x 60

Squats
5 x 70
5 x 80
4 x 90
4 x 100
3 x 110
3 x 3 x 115
5 x 100
10 x 80

first set of 115 felt tough... but the weights practically flew up on the 2nd set...
3rd set was tough though.

Bench
8 x 30
5 x 40
5 x 50
5 x 60
3 x 70
5 x 80
2 x 3 x 85
5 x 70
12 x 60

dumbbell walking lunges
5 x 17.5 each hand
3 x 5 x 20

EZ bar biceps curl
10 x 12.5 (total weight not inc bar)
15 x 10
15 x 10
20 x 10

week 18

100 treys, abt 50 from each elbow, a handful from the baselines..
damn 1st time i did something like this. felt good after i was done.

some shoulder rotation prehab on the machines.
not exactly sure what i was doing, but basically some rotation thingy.

REA squats
5 x 40
5 x 50
5 x 60

hanging leg raises
2 x 12

lateral ankle hops
2 x 15 seconds

front/back single leg ankle hops
2 x 15 contacts each leg

was actually trying to do somethin i saw in adarqui's videos, the one in which the guy was hopping back and forth in a clockwise 8 point dpad rotation. but i found out that i was terribly coordinated, and couldnt do it properly hahaha!

week 18

Hang cleans
5 x 30
3 x 40
3 x 50

RDL
5 x 50
5 x 60
5 x 70
5 x 70
5 x 80

shit form on the last set...

OHP
10 x 20
8 x 25
5 x 30
5 x 35
5 x 40
5 x 45
10 x 30

Stepups
3 x 60
3 x 80
3 x 90
3 x 100
3 x 110
3 x 115

Neutral pullups
4 x 10

Front DB raises, both arms together
2 x 10 x 7.5kg (each hand)
10 x 10

EZ bar bicep curls
2 x 15 x 10 (5 each end)

rebounding quick lunges
2 x 12 contacts each leg

week 17

hang cleans
5 x 30kg
5 x 40

REA squats
5 x 40
5 x 50

Squats
5 x 60kg
5 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115
3 x 110
3 x 110

Bench
10 x 20kg
8 x 40
8 x 50
5 x 60
5 x 70
5 x 80
3 x 85

Pullups
10, 11, 10, 10

felt winded, not sure why... couldnt go on haha..

inbetween those pullups

Lateral hops
2 x 15 secs

quick rebounding lunges
2 x 12 contacts each leg

week 16

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

Squats
3 x 60
3 x 80
3 x 100

MSEM squats
3 x 117.5
2 x 120

had initially wanted to shoot for 3 reps, but didnt wanna risk it.

pullups
12, 12, 10

stepups
5 x 40kg
3 x 60
3 x 80
3 x 100

OHP
10 x 20kg
8 x 30
6 x 35
12 x 30

back extensions
10 x 10kg
10 x 10
20 sec hold at top

RFI lateral line hops
2 x 15 secs

rebounding quick lunges
2 x 10 contacts each leg

sure hope i will be 100% for thmorrow's game!!