Friday, May 30
1A. Pistol Squat
+30x5, +30x5, +30x10
1B. Ab L-Sit Leg Extensions
8, 8, 8
2A. Medicine Ball Leg Curl
12, 10, 8, 6, 4
2B. Goblet Squat
+50x20, +50x16, +50x12, +50x8, +50x8
Saturday, May 31
Dropped off today on press. I’m back at my regular gym, and the jump might have just been something different about the bars or equipment. Or maybe it’s just mental; not sure.
1A. Barbell Press
135x5, 155x3, 150x4, 145x4, 140x5
1B. Seated Row
160x5, 175x5, 175x5, 175x5, 175x5
2A. Pullups
5, 5, 4
2B. Dips
15, 13, 12
- Hammer Curl
35sx12, 35sx10, 35sx8
Sunday, June 1
Did some running and shot hoops for about an hour.
Monday, June 2
1A. Trap Bar Deadlift
295x5, 335x4, 325x4, 315x5, 305x5
1B. Chest Fly/Press Combo
30sx8, (35sx8)x4
2A. Batwing Rows
25sx8, 30sx8, 30sx8
2B. Goblet Squat
+50x30 elevator reps, +50x30 secs hold, +70x21’s
3A. L-sit Chinups
6, 6, 5
3B. Ab Reaches
9, 9, 9
Tuesday, June 3
Shot hoops and did some plyo exercises for about an hour.
Wednesday, June 4
1A. Barbell Press
135x5, 150x4, 145x4, 140x5, 140x5
1B. Pistol Squats
Overhead Box: (+10x8)x3
Regular: (+30x5)x2
2A. Chinups
8, 8, 7
2B. Ab V-ups
14, 12, 11
3A. Dips
15, 14, 11
3B. Good mornings
(+40x8)x3
Thursday, June 5
Shot some hoops for about 45 minutes and did some light conditioning afterwards.
Friday, June 5
- Elevated Box Pistol Squat
Elevator: +20x4
1.5s: +20x6
Eccentrics: +24x5
Pause at the bottom: +24x5
Regular: +30x5
2A. DB RDL
(70sx8)x3
2B. Ab V-ups
15, 13, 10
3A. Weighted Jump Squat
(+40x5)x3
3B. Plank
50secondsx3
Saturday, June 7
1A. Close Grip Pushups
21, 21, 22
1B. Weighted Chinups
(BW+10)x5, (BW+15x5), (BW+10)x5
2A. Elevator Lateral DB Fly
12sx5, 12sx5, 12sx4
2B. Chinup Grip Lat Pulldowns
135x15, 135x15, 135x11
- Bicep Tricep Combination Exercise
25sx10, 25sx10, 25sx7
Sunday, June 8
Played two-on-two for about a half hour. Played alright, although I got a little lazy on defense at times.
Monday, June 9
1A. Trap Bar Deadlift
295x5, 335x4, 325x4, 315x5, 315x4
1B. Chest Fly/Press Combo
(35sx8)x5
2A. Batwing Rows
30sx8, 30sx8, 30sx8
2B. Goblet Squat
+50x30 elevator reps, +50x31 secs hold, +70x22’s
-
L-sit Chinups
6, 6, 6 -
L-Sit Chinup Leg Extensions
9, 8, 8
Tuesday, June 10
Shot hoops for about 45 minutes.
Wednesday, June 11
1A. Barbell Press
135x5, 150x3, 145x4, 145x5, 140x5
1B. Pistol Squats
Overhead Box: (+10x8)x2, (+16x8)
Regular: (+30x5)x2
2A. Chinups
8, 8, 7
2B. Ab V-ups
15, 13, 11
3A. Dips
16, 15, 10
3B. Good mornings
(+40x8)x2, +45x8
Thursday, June 12
Shot hoops for about 45 minutes. Went pretty light on the conditioning today.
Monday, June 16
- Trap Bar Deadlift
345x2, 335x4, 315x6, 295x7, 275x9
2A. Chest Fly/Press Combo
35sx8, 40sx8, 40sx8
2B. Lunge to single-arm press
30x8, 30x8, 30x8
3A. Inverted Row
10, 10, 10
3B. Dead Bugs
(10 each side)x3
-
DB Hammer Curls
45sx5, 30sx10, 25sx15 -
Single-Leg Court Hops
2 sets- 15 reps, 14 reps
Tuesday, June 17
Shot hoops for about 20 minutes and then ran some sprints.
Wednesday, June 18
A. Barbell Press
155x2, 150x3, 140x5, 125x8, 115x9
B1. Goblet Squat
+70x15, +65x15, +65x15
B2. Pullups
5, 5, 5
C1. Ab Physioball Rollout
8, 8, 8
C2. Kettlebell Swings
+30x10, +40x10, +40x10
D1. Weighted Diamond Pushups
(+10x10)x3
D2. Jump Squats
(+20x8)x3
Thursday, June 19
Shot hoops for about an hour.
Forget to post Friday’s workout, but did another full-body.
Monday, June 23
- Trap Bar Deadlift
350x2, 335x4, 315x6, 295x8, 275x10
2A. Chest Fly/Press Combo
40sx8, 40sx8, 40sx8
2B. Lunge to single-arm press
35x8, 30x8, 30x8
3A. Inverted Row
11, 10, 10
3B. Dead Bugs
11, 10, 10
-
DB Hammer Curls
45sx5, 35sx10, 25sx15 -
Single-Leg Court Hops
2 sets- 14 reps, 13 reps
Wednesday, June 25
A. Barbell Press
155x2, 150x4, 140x6, 125x8, 115x9
B1. Goblet Squat
+70x15, +70x15, +65x15
B2. Batwing Rows
(30sx8)x3
C1. Ab Physioball Rollout
9, 8, 8
C2. Kettlebell Swings
+40x10, +40x10, +40x10
D1. Weighted Diamond Pushups
(+10x10)x3
D2. Jump Squats
(+20x8)x3
Shot hoops for about 45 minutes