[quote]The Bambino wrote:
Yeah I guess he’s playing in Italy this year. Same league where Brandon Jennings signed. Anyway sorry to hijack your log. [/quote]
No worries man, keep it comin. He was living here in Houston for awhile traing to mount a comeback. Jennings is gonna be a bad boy in a few years, mark that down.
Had a rec league game tonight. Scored 18 and had 5 assists. Went 3-5 from three, but 4-12 from the field and 1-7 from the line. We lost by one. Everyone of those shots I missed was a lay-up that I either got hit on [no call] or just didn’t finish. I need to get my explosiveness back, more upper body strength, more court time and to stop drinking and smoking so much on the weekends. It’s funny, when I was younger and had legitimite shot’s to do things with basketball I didn’t give a fuck. Now that I’m going into my late twenties I’m thinking of ways to get better.
Wed-squats, tried something different. Pointed my toes way out and kept my stance a bit inside shoulder width so that my knees would go out as I squatted down. Holy shit. Aside from being way harder than I thought, I felt these exclusively in my hips and hams. Worked up to 275x5x3. Supersetted legcurls lifetime 120x3x8 with seated calves 3 platesx3x8 paused both ways. Did some high rep abs after. Good workout, and also humbling.
Been feeling like shit lately. Getting weaker, appetite’s down and weight has dropped to the low 170’s. Gonna do nothing but work and eat all weekend, maybe play a little ball. I’ll get back Monday with my workout.
I realized I’m getting weaker because I’m doing so much more “work” outside of the weightroom, and I’m cool with it. I of course want to re-achieve my all time best numbers [and pass them if possible] but my focus is strength as it relates to athleticism.
Anyway-ME upper-Medium grip bench-135x10,185x6,225x5,235x2x3, deep inc db’s85’sx3x6, Pullupsxrope rows 3x10,db preacher curlsx32.5’sx3x8+abs.
I ordered Cressey’s book, and will use it after I finish this rec league. I’m irritated that I’ve lost strength, but I’m alot leaner and weigh 15lbs less and getting my athleticism back, so I guess I can’t bitch too much.
Scored 16 and had 8 assists in the rec league last night, but we lost by 2. The ref was a Michael Irvin clone who wasn’t giving us shit. I got hacked with 8 seconds left [have an actual bruise on my arm] and he called a carry.
I told him to go fuck himself and he t’d me up. They went up by two. I got hit on the last shot with about a second to go and of course he didn’t call it. There’s definitely something wrong with my knee.
After this league I’m gonna go get an MRI. It’s swollen and stiff, and I have about 75% of my explosion with it. Tonight’s ME lower. That’s all I got 'til this evening. Off to work.
Gonna switch ME lower to Sat. I’m just too tired from sprinting for basiclly forty minutes straight Tuesday nights. Did ME lower tonight, and it was WEAK.
ME lower-Squats below parallel but not atg barx8,135x8,185x5,225x5,275x3,281x1. These were hard. I realize now that when I was hitting 405 I was cutting it 2-3" high at least. Had 3 at 285 but my knee started feeling weird so I racked it. Back foot elevated lunges 40lb db’sx3x6. These were hard as well. I was wobbling all over the place. The weight wasn’t too hard but my balance sucks balls.
Cable pull-throughs 100x3x8. Never done these, my lower back lit up like a chinese fire drill. Seated calves 3 platesx3x5 5 second pause both ways. Veins were busting outta my calves from these. Rode the bike for 15 min at level 5 after. Gonna read “bulletproof knees” and start doing what I can from it. Maybe I won’t need an MRI afterwards.Holla!!!
Was supposed to do RE upper, but got Cresseys book, did the warm-ups and felt so good did ME upper. I’ve never done foam-rolling [picked one up for $20] or mobility stuff. I think I’m in love.
Anyway- ME upper bench grip 2" inside rings 95x10,135x8,185x5,225x3,235x3,245x3. Strength is coming back, gonna go for 250-255 Mon. Neutral grip db inc 80’sx3x6,6,6. wide grip pull-ups x wide grip t-bar rows 3x10’s. Seated Zottman curls 35’sx3x8,8,6. Never done these. They’re hard. Off to catch a drink with my girl. 'Til next time…
ME upper- bench 2" inside rings 95x10,135x8,185x6,225x3,235x3,245x3 had no spotter so I diddn’t push it, but this felt good. Inc db nuetral 85’sx3x6,6,6. These feel cool, straight upper chest and front delt. Wide grip pull-up x t-bar rows 3x10,10,10. Db preacher 30’s x4x8 forarm stuff. Might experiment with 2 ME upper days and see how it turns out. I felt stronger today than I did Friday. Tomorrow’s another league game before our by-week. Well, ‘bout time for me to hit the ol’ dusty trail…
I just got Mike Robertson’s “Bulletproof knees”, and while I’m sure the info within is top notch, I’m severly disappointed in the production. It’s not a book. It’s a binder that comes with the text that you have to put in the binder. For $100 I was expecting better quality. I’m pretty sure I single handedly reimbursed the production cost with my one purchase. I’ll read it before I pass judgement on the info, but I’m obviously unimpressed with the setup.
There’s a category 4 hurricane warning in effect, so it looks like I’m forced to chill from the weightroom 'til at least Sunday. That sucks, but what can you do? Ya’ll be easy.
Man! This hurricane is no joke. I’ve spent the last two nights at my girl’s place. Her apartments have to be the only place in the city that didn’t lose power [technically she lost power for 2-3hrs,but still…].
My place just got power back a couple of hours ago, and we lost it almost 48 hrs ago. This city took it on the chin folks. In all honesty, it could’ve been much worse. The physical damage has been minimal, and there’s only been a few deaths.
Galveston got fucked. They’re not allowing people access into the city yet, and they’re predicting power won’t be back on for a week plus. Certain parts of the city were completely wiped out.
As bad as it’s been, I’m really impressed with how people are coming together to help one another and make the absolute best out of a horrible situation.
I’m not sure if my gym’s gonna be open with all of the craziness, so I’m not sure when I’ll be in the weightroom again. I haven’t touched a weight in a week, and I’m getting antsy.
No gym. There’s a city wide curfew and the few business that do have power shut down by 8pm at the latest. There’s a 24 by my house that’s open 'til 8, but I didn’t get off 'til 7:50pm, so no dice for this guy. I get off tomorrow at 2pm, so I’m gonna get my first workout in over a week. I’m gonna crush ME upper. I’ll let ya’ll know.
BW-176
ME upper-shoulder width grip bench 95x10,135x8,185x5,225x3,235x3,245x3,255x2+1. Needed help on the third at 255. Felt good and strong, and will definitely get 255 for 3 at this grip next time.Inc db’s 85’sx3x6,6,6, wide grip pull-ups x t-bar rows-3x10,10,10- db preacher 30’sx3x8 1-arm tri pressdowns 30x3x20,20,20. Hadn’t done tri’s in awhile and figured the high reps would be good for the pounding my elbows are taking from the heavy pressing. Had a good, fun workout. Haven’t taken a full week off in a long time. Gonna do some explosive leg stuff manana, jumps and maybe cleans or pistols or something. I’ll figure it out and let ya’ll know. Peace.
[quote]tmoney1 wrote:
Flash, sorry to hear you were effected by the Hurricane, but glad you are safe. Looks like you are making good progress with your program.
How is Bulletproof Knees working out (other than the aesthetics of the packaging)? [/quote]
Thanks man. I was fortunate to have come out as well as I did. There’s people less than 10 miles from me that are still without power, and that’s the least of their worries and problems. With that, communities have pulled together and everyone’s making the best out of a pretty bizare situation. To be perfectly honest, I haven’t used the program[s] provided. I’ve been doing alot of foam rolling, and tonight was the first time I’ve played ball in about a week and a half. The rest has done wonders.
There’s still a good deal of tenderness, but I was dunking the ball with little effort and just felt more springy and less restricted than I have in awhile. I’m gonna try and post a vid of some dunks this weekend.
ME lower- I played ball for an hour or so before I lifted. Felt good with minimal knee pain, just some tenderness. Anyway-squat135x5,185x5,225x5,275x3,295x3,315x1. I have no idea why my squat has gone down, but I’m not too worried 'cause I’m gonna work to get it back. I will squat a deep 365 by my birthday [early December]. Ditched the 1-legged stuff 'cause I’ve got a game manana and I don’t wanna be sore. Did some hammy and calf work and bounced. Gonna hit ME upper on Wed. Should be fun.
Well, it’s looking like the league’s gonna be cancelled. The floor of the gym the league is held at got severely warped due to water damage, so they’re probably gonna axe it. Guess I’m gonna have to amp up the lifting and add some track work/ basketball specific stuff. ME upper manana. Will get 255 for a shoulder width triple. Mark it down.
ME upper-didn’t do anything to get loose. Had a really late start on everything today and didn’t get to the gym 'til late.
Shoulder width grip bench-
95x10,135x8,185x6,225x3,245x3,255x2+1. The strength was there, I just felt “off” got pissed, waited about 5 min and got 275x1. That was the slowest one rep in history.
There was nothing smooth about this rep, the bar went up in shifts. Still, this is the most I’ve ever tried with this grip, and I’m honestly surprised I got it after doing a forced 3rd rep with 255.
Yay. inc db hammer grip 85’sx3x6, wide grip pull-ups x t-bar rows 3x10,10,10, db curls 35’sx3x10,10,7. Good workout. Pissed I didn’t get that triple at 255, but made up for it with the single at 275.
Gonna do one more week at this grip and then move it out to pinkies on the rings. Gonna play a lil’ ball manana before I do leg stuff. Ya’ll will be the first to know. ORELAY!!!
Kind of an RE upper day- Hangclean into push press 185x3x5. One clean and five presses. These were pretty easy, but kind of hard on my wrists so I didn’t want to go too heavy off the bat. Flat db press 100’sx3x6,6,5. Went DEEP on these. The difference between barbell strength and dumbell strength [at least for me] is bananas. Cable rows x standing scarecrows 3x10’s. Never done scarecrows, they’re badass. db skullcrushers 3x10’s x db hammer curls 3x10’s. Good workout, felt smooth all the way through.
Have to work 'til 4pm manana, then go to a late lunch/early dinner with a new chick I’m seeing, but I’m gonna squeeze in some ball at some point. If I can round up anyone I know I’ll get them to take vids of some dunks. Adios.
Bodyweight’s been holding steady at about 176 for a bit now. This is a good weight for me. Played ball for 45 min or so before ME lower. Squats barx10,135x8,185x5,225x5,275x3,295x3,315x2. These felt good. I’ll get 315 for a triple next week fa sho. Did leg curls and calf raises after. Tried one set of db lunges with the 70’s, but felt it in my knee and called it. This bastardised ws4sb setup has been great.
Been slacking on the foam roller work. Since I started, I didn’t realize how good and loose you you feel going into the weightroom until I’ve been neglecting it. Gotta get back on it. Did zero warm-ups before ME upper for the second week in a row, and it reflects in my performance. Shoulder width grip bench 95x5,135x8,185x6,225x3,245x3,255x2 +1. Can’t get that 3rd with this grip.
Switching grips wider next week. Hammer grip inc db’s 85’sx4x6. Wide grip pull-ups x straight arm pulldowns 3x10’s. Strict seatd db curls 30’sx3x12 + grip work. Flew through this workout. Did more work in less time. Bummed I couldn’t get 255 for 3 at this grip, but oh well. Going with the pinky on the ring grip next week, we’ll see what happens. Gonna do basketball specific stuff manana with some sprints and some snatches. I’ll holler.