week 38

GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/

week 38

GPP week 1: Tues, upper A

Prehab: shoulder, vmo, cobras

sprint warmup
SVJ: 2 x 5

Tempo sprints: 50m (approx 70%)
1 x 5
1 x 3

S1: Bench
8 x 60, 65, 67.5
S2: Seated rows
8 x 45, 45, 45, 45

S2: incline DB bench
8 x 17.5, 20, 17.5
S2: weighted pullups
8 x 5, 5, BW, BW

S3: pulley tricep pushdown
8 x 21, 24, 24
S3: EZ bar bicep curls
8 x 10, 15, 15
S3: shoulder matrix
8 x 5, 5 , 5

week 38

GPP week 1: monday

Prehab:
shoulder rotations, Peterson stepups, cobras

some warmup sprints.
sprints
5 x ~20m, incline abt 15-20 degrees. couldnt find a safe flat road to run haha.

ME jumps
abt 8 times. not at a rim, so couldnt gauge.

MR tuck jumps
4 x 10

REA squats
4 x 3 x 42.5kg

18" stepups. not too sure abt the height, but just below my knee.
3 x 8 x 60kg

Reverse lunge
3 x 8 x 15kg each hand

pullups
3 x 10

dips
3 x 15

week 37

week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12

week 36

adarq week 8: mon

AD warmup
prehab

ME jumps, did a handful.

Depth jumps, 24"
3 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 130kg
3 singles x 132.5kg
3 singles x 130kg

on the 2nd set, felt that the first 10-20% of the concentric portion wasnt as fast as could be, though the rest of the way up was as fast as previous sets, so dropped the weight abit. but pissed with myself, i went on and did somemore.

4 x 100kg

2 x 4 x 90kg
of this thing like REA, where i drop, but instead of going up explosively, i tried to absorb the weight. my weak idea of working my force absorption.

OHP (replaced the bench with it, as i felt like i havent done this for a long time)
5 x 20, 30, 35, 40, 40
10 x 30
10 x 25
15 x 20

pullups 17
back ext 25
dips 25
leg raises 15

then i got chased out by the gym. or rather, it was the last 15mins, and i had to rush off for my shower. haha.

week 35

adarq week 7: fri

AD warmup
Prehab

Depth jumps
18" x 10
24" x 10

REA squats
5 x 3 x 80kg

Squats
8 singles x 120kg

cycled thru the following so each column is 1 set.

pullups 17, 15, 12
dips 20, 20, 20
back ext 15, 15, 15

leg raises
3 x 15

week 35

adarq week 7: monday

AD warmup
prehab

3 x 3 ME jumps

24" depth jumps
2 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 125, 127.5

Bench
5 x 40, 50, 60, 70, 80, 77.5, 75, 70

shoulder and trap was bugging, from lugging around a heavy messenger bag for the whole of sat, so decided not to push it..

pullups
17, 10

dips
20, 20

back extensions
20, 20

skipped the rows and core work, was late for work...
cut short the rest time for the pullups as well, oh what a big difference haha...

week 34

adarq week 6: thurs B

AD warmup
prehab

DJ: 18"
2 x 10

REA squats
5 x 3 x 75kg

Squats
8 singles x 115kg

pullups
5 x 10

dips
5 x 15

back extensions
3 x 15

hanging leg raises
2 x 15

week 34

adarq week 6: thurs A

FAIL session. fuck.

yesterday's recovery workout became a full blown workout for me.

every sprint was max effort, i was trying to be explosive out of the blocks, and every stride i was focussing on minimising stride time.

hams were abit sore today.
generally don't do too well on outdoor courts, partially cos of the shoes i suppose.

outdoors, i wear my beater huaraches 2k5. comfy as hell, but they were never really very stable. and to make things worse, the midsole on the right shoe was peeling off.

FUCK!

best solitary effort was only 2 inches above.

FUCK FUCK FUCK!!

week 34

adarq week 6 day 2: wed

AD warmup
fast jog warmup

10 yard sprints x 5
20 yard sprints x 4

broad jumps
about 10~15

dun really know yards, so each sprint was abt 15m for the 10yard, and 20 odd metres for the 20 yards.

for the broad jumps, every jump was 2.5~2.6m. best jump was 2.65~2.7 abt 3 times.