Tuesday, January 17
Elevated Pistol Squats
Regular: +20x5
1.5s: +20x5, +20x5
Pause at the bottom: +30x5
Eccentrics: +24x5
Good mornings
+45x8, +45x8, +45x8
Reverse Crunch/Weighted Jump Squat/Hanging Leg Raises
3x15, (+50x8)x3, 3x10
Springs
5-4-3-2-1 pyramid of half court up-and-back sprints
Wednesday, January 21
Did a few rounds of HIIT at home with plyometric exercises.
Thursday, January 22
1A. Front Squat
175x5, 185x5, 185x5
1B. Weighted Chinup
(+10x5)x4, (+12.5x5)
2A. Weighted Pushup
+45x14, +45x14, +45x12
2B. Medicine Ball Leg Curl
10, 9, 9
3A. L-Sit Chinup
5, 4, 4, 3, 3
3B. Ab V-ups
11, 8, 7, 6, 3
Friday, January 24
Did a few rounds of HIIT at home with plyometric exercises.
Saturday, January 25
1A. Elevated Pistol Squats
+16x10, +16x10, +10x10
1B. Chinup
9, 9, 9
2A. DB Single-Leg RDLs
(35x8)x3
2B. Incline Bench
175x5, 180x5, 175x5
3A. Diamond Pushup
12, 11, 11
3B. Incline Situp
(+35x16), (+35x14), (+35x12)
Sunday, January 26
Had an intramural basketball game.
Monday, January 27
1A. Front Squat
175x5, 185x5, 190x5, 135x10, 135x10
1B. L-sit Chinup
5x5
2A. Weighted Pushup
+45x14, +45x14, +45x13
2B. Medicine Ball Leg Curl
10, 10, 9
3A. L-Sit Chinup
5, 5, 4
3B. Ab V-ups
11, 8, 7
Wednesday, January 29
1A. Elevated Pistol Squats
Regular: +24x5
1.5s: +20x5, +20x5
Pause at the bottom: +30x5
Eccentrics: +24x5
1B. Chinup
7, 8, 7, 7, 7
2A. Pushups
20-16-12-8-4
2B. Good mornings
(+45x8)x3
3A. Reverse Crunches
15, 15, 15
3B. Long-lever flutters
10, 10, 10
Thursday, January 30
Did cardio at home for about 20 minutes.
Friday, January 31
1A. Barbell Press
135x5, 145x5, 140x5, 140x5, 140x4
1B. Trap Bar DL
255x5, 275x5, 305x5, 305x5, 305x5
2A. Seated Row
130x10, 130x10, 135x10
2B. Trap Bar DL
(255x10)x3
3A. L-Sit Chinups
6, 6, 6
3B. Incline Situp Holds
30secx3
Saturday, February 1
Shot hoops and did basketball drills for about 45 minutes.
Sunday, February 2
1A. Elevated Pistol Squats
+16x10, +16x10, +16x10
1B. Chinup
9, 9, 9
2A. DB Single-Leg RDLs
(35sx8)x2, 40sx8
2B. Weighted Pushups
(+45x14), (+45x12), (+45x12)
3A. Biceps-Tricep Combination exercise
Don’t think I did these right today…will try them again next week
3B. Incline Situp
(+35x16), (+35x15), (+35x13)
Tuesday, February 4
1A. Elevated Pistol Squats
Regular: +20x5
1.5s: +20x5, +20x5, +10x5
Eccentrics with pause at bottom: +24x5
1B. Weighted Chinups
+10x5, +10x5, +10x5, +12.5x5, +15x5
2A. Weighted Pushups
+45x14, +45x12, +45x10
2B. Medicine Ball Leg Curls
10, 10, 10
3A. L-sit Chinups
5, 4, 4
3B. Ab V-ups
11, 11, 8
Wednesday, February 5
Cardio at home for about 20 minutes
Thursday, February 6
1A. Elevated Pistol Squats
+20x10, +16x10, +16x10
1B. Weighted Good Mornings
(+45x8)x3
2A. Hanging Leg Raises
10, 10, 12
2B. Long-level Ab Flutters
10, 12, 10
3A. Sprints
5 halfcourt up and backs
4 halfcourt up and backs
3 halfcourt up and backs
2 halfcourt up and backs
1 halfcourt up and back
Friday, February 7
1A. Pushup
20, 18, 16, 12, 10
1B. Chinup
8, 7, 7, 7, 6
2A. DB Shoulder Press
55sx6, 45sx10, 45sx8, 45sx6
2B. Seated Row Two-hand Cable Row
130x10, 135x10, 135x10
3A. DB Hammer Curls
35sx12, 35sx7, 35sx7, 35sx4
Saturday, February 8
Shot hoops and did some basketball conditioning for about 45 minutes.
Monday, February 10
1A. Barbell Press
135x5, 145x5, 140x5, 140x4, 135x5
1B. Weighted Inverted Row
+10x5, +25x5, +25x5, +25x5, +35x5
2A. Chinups
9, 8, 8
2B. Medicine Ball Pushups
10, 10, 10
3A. Biceps-Tricep Combination exercise
15sx10, 20sx10, 15sx10
Tuesday, February 11
1A. Elevated Pistol Squats
Regular: +24x5
1.5s: +20x5, +20x5, +10x5
Eccentrics with pause at the bottom: +24x5
2A. Good mornings
+45x8, +45x8, +45x9
2B. Long-lever flutters
14, 12, 10
3A. Weighted Jump Squats
+50x8, +50x8, +50x8
3B. Weighted Incline Situp
+35x20, +35x16, +35x12
Wednesday, February 12
1A. Incline Bench
175x5, 180x5, 185x5, 180x5, 175x5
1B. Weighted Chinup
+10x5, +10x5, +15x5, +15x5, +15x5
2A. Pushups
12, 12, 12, 12, 15
2B. Weighted Pulldowns
150x10, 135x10, 135x10, 135x10, 130x10
3A. DB Curl
25sx15, 25sx15
Thursday, February 13
1A. Elevated Pistol Squats
+20x10, +20x10, +16x10
1B. Hanging Leg Raises
12, 12, 12
2A. Single-leg RDL
(+40x8)x3
2B. Ab V-ups
12, 10, 9
3A. Sprints
5 halfcourt up and backs
4 halfcourt up and backs
3 halfcourt up and backs
2 halfcourt up and backs
1 halfcourt up and back
Friday, February 14
Did a few plyo exercises at home for some quick cardio.
Monday, February 17
1A. Elevated Pistol Squats
Regular: +24x6
1.5s: +20x5, +20x5, +16x5
Pause at the bottom: +24x6
1B. Weighted Chinup
+10x5, +12.5x5, +15x5, +15x5, +15x3
2A. Close Grip Pushups
15, 15, 15
2B. Medicine Ball Leg Curl
11, 10, 10
3A. L-Sit Chinups
5, 4, 4, 4, 3
3B. Ab V-ups
11, 9, 6, 5, 3
Tuesday, February 18
Shot hoops for about 45 minutes
Wednesday, February 19
1A. Incline Bench
175x5, 180x5, 180x5, 175x5, 175x4
1B. Chinup
8, 7, 7, 7, 7
2A. Pushups
20, 16, 15, 13, 12
2B. Seated Row
130x10, 130x8, 135x6, 140x4, 140x2
3A. Bicep-Tricep Combo
Had to do this standing today, but (20sx10)x3