week 54

Tues

basketball pickup games, 45 min.

pullups: 15, 15, 13

dips: 20, 16, 13

Squats: 3 x 10 (40, 45, 50)

at night:
unilateral glutebridges: 2 x 10
prone cobras: 1 x 20

week 54

Monday: upper

warmup, prehab
sprints: 7 x court, all submax
squats: 3 x 10 (60)
walking lunges: 4 x 5 (10kg each side)

s1: bench: 5 x (65, 75, 85, 92.5, 85)
s1: 1s rows: 5 x (65, 70, 75, 75, 75)

s2: Incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (12.5, 20, 25)

s3: Tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ bar bicep curls: 3 x 8 (20, 25, 25)
s3: shoulder matrix 2 x 8 (7.5)

OHP: 1 x 25 (empty bar)

before sleep: 2 x 10 unilateral glute bridges

week 53

strength, upper: mon

depth jump: X
MR tucks: X

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)

week 52

strength, lower: wed

warmup, prehab
sprint warmup

Depth jumps: 3 x 5
MR tucks: 2 x 10

REA squats: 4 x 3 (70, 75, 80)
squats: 3 x (100, 110, 120, 130)

singles: 1 x (135, 140, 145)

pullups: 2 x 15 (5kg)

back extensions: 2 x 20

week 52

1 year anniversary...

couldnt get to the gym, so did 1 BW workout at 1am before sleeping.

warmup jog.
sprint warmup

ME sprints: 4 x ~40m

BW lunges: 2 x 20 each leg

s1: pullups: 4 x 10
s1: dips: 4 x 10
s1: dragon flags: 4 x 5

week 51

strength upper: thurs

warmup, prehab
sprint warmup

Depth jumps: 4 x 6
MR tucks: 4 x 10

s1: bench: 5 x (65, 75, 85, 92.5)
1s rows: 5 x (70, 75, 75, 75)

s2: incline DB bench: 3 x 5 (30)
weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: pulley tri pushdown: 3 x 8 (34, 36, 36)
EZ bicep curls: 3 x 8 (20, 25, 27.5)
shoulder matrix: 2 x 8 (5, 7.5)

OHP: 1 x 22 (empty bar)

week 51

Strength, lower: monday

warmup, prehab
sprint warmup

Depth jumps: 4 x 5

REA squats: 4 x 3 (70, 75, 80, 85)
Squats: 4 x (90, 100, 110, 120)
3 x 130

MSEM squats: 1 x (135, 137.5, 140, 142.5)

pullups: 1 x 23
dips: 1 x 30

back ext: 2 x 20