Fixing my knee

15 reps

General Warm Up

Not required on 15’s

Lower Body Exercise Set B

Cross Movement on Ball (1 set of 10 each side) - 10kg (weight/reps not to change). Done
Squats - 70kg. Done
Stiff Leg Deadlifts - 50kg. Done
ISO/Eccentric Leg Extension (Increase reps by 1 each week to 8 from 5 then increase weight by 1 on stack) - 215x6. Done
Leg Press Calf Raise (same 2 workouts in a row): 140lbs. Done

Power cleaned my SLD weight at the end. Ages since I’ve done this but it flew up!

Exercise Set A

Incline Bench Press: 50kg. Done
Machine Row: 155lbs. Done
Weighted Crunch: 50lbs. Done
Shoulder Press - bottom seat setting for leverage: 95lbs. Done
Rope Curl: 50lbs. Done
Tricep Rope Pressdown: 50lbs. Done

I’ve decided to run another HST cycle rather than start to get into performance type training as yet as it seems to be serving me reasonably well and I’m not yet happy with some of the weights I’m using on legs, but there are a few tweaks I’m going to make.

1. Forearm tendons: These always light up painfully come the 5’s so I’m going to use things that stress them less, at least for this cycle.

2. Better leverage on shoulder exercises: By the time I hit high weights on shoulder exercises it’s nearly impossible to get them moving due to a lack of leverage in the way the muscles work, particularly on the front raises.

3. Inclusion of calves: Need some way to hit the calves and see if I can get any progress there.

4. Drop maxed out machines: I’ve run out of weight on the stack of a few! Bring in something that stimulates the upper pecs more instead of machine press. Machine row can stay as it seems to be well set up for single arm progressions past the two arm max.

5. Better start weights. I’m starting too high and getting stuck on weights in the 5’s, particularly rows and abs, so set lower starting weights to keep progression going.

Taking all that into account, exercises, starting and ending weights will be as follows:

Day 1

Lower Body Exercise Set B

Cross Movement on Ball (1 set of 10 each side) - 10kg (weight/reps not to change).
Squats - 110kg ending weight. 70kg starting weight.
Stiff Leg Deadlifts - 90kg ending weight. 50kg starting weight.
ISO/Eccentric Leg Extension (Increase reps by 1 each week to 8 from 5 then increase weight by 1 on stack) - 215x6 starting weight.
Leg Press Calf Raise (same 2 workouts in a row): 300lbs ending weight. 140lbs starting weight.

Exercise Set A

Incline Bench Press - 90kg ending weight. 50kg starting weight.
Machine Row: 275lbs ending weight with two arms, then move to one arm over half weight. 155lbs starting weight.
Weighted Crunch: 170lbs ending weight. 50lbs starting weight.
Shoulder Press - bottom seat setting for leverage: 255lbs ending weight. 95lbs starting weight.
Rope Curl: 170lbs ending weight. 50lbs starting weight.
Tricep Rope Pressdown: 170lbs ending weight. 50lbs starting weight.

Day 2

Lower Body Exercise Set A

High Stepping 1x10 reps per leg (weight not to change): 20kg plates.
Glute Ham Raises: 15kg ending weight. BW starting weight for first 3 sessions, then 2.5kg increases each session.
Raised Heel Single Leg Eccentric Smith Squats (Increase reps by 1 each week to 10 then increase weight 2.5kg per side) - 45kg x 7 reps starting weight.
ISO Leg Press - 300x30 secs (weight/time not to change).
Leg Press Calf Raise (same 2 workouts in a row): 300lbs ending weight. 140lbs starting weight.

Exercise Set B

Bench Press: 100kg ending weight. 60kg starting weight.
Wide Grip Chin: 25kg ending weight. 5kg starting weight.
Weighted Crunch: 170lbs ending weight. 75lbs starting weight.
Push press: 60kg ending weight. 20kg starting weight.
Hammer Curl: 27.5kg ending weight (per hand). 7.5kg starting weight.
Single Arm Lying Hammer Tricep Extension: 27.5kg ending weight (per hand). 7.5kg starting weight.

Had a good break from training and I’m looking forward to getting back into it now. Over the past two weeks I’ve just had the usual Tuesday night training sessions.

In general I’ve been relatively happy with my play over the last couple of session. Defence has been very god and I’ve forced plenty of turnovers and got plenty of steals. Shot has been evolving and I’ve been trying to work on shooting floaters with not a great deal of success as yet.

Shot wise, the most important things seem to be getting the leftmost finger in the middle of the ball and making sure that it’s my fingertips contacting it rather than my palm. It needs to be well gripped with my thumb also.

Currently trying to decide on a starting position for my shot. I’ve been doing it mostly with the ball facing out and wrist cocked towards torso, however this is hard to execute in a game scenario and almost impossible from a dribble. Watching some more of the NBA finals I wonder if I can get the wrist cocked towards the sky and the ball facing downwards instead as it seems to be what the majority of the players do, and just ensure that I keep the wrist in that position to the shooting pocket before release and follow through. Worth working on when I get back into shooting practice.

I do notice though that Tony Parker shoots his free throws with the ball facing out and wrist cocked towards the torso though, however that seems to be an exception to the rule for NBA players.

Shooting set.

Warm up in 7.50
15s in 7.41
All done in aborted
Three set done in 14.28

Off the dribble one per spot: not done
Total training time: 1h 39m

Struggling like hell on the three set first time round maybe due to upper body fatigue.

Due to this I went back to working on my arc and got some good steps in place to work on it. I then went back to the three set and really hammered it!

Steps:

1. Grab ball hard with fingertips, wrist cocked towards stomach, full hand behind ball.

2. Imagine me standing in front of me with my arms up, maybe a foot away.

3. Bring up to shooting pocket and shoot over the imaginary me!

Run through these steps on the warmup to try and drill it home before any timed exercises.

Measurements from Nike+

Still broken!

5 reps

General Warm Up

1 set 5 reps @ 50% working weight
1 set 3 reps @ 70% working weight
1 set 2-3 reps @ 80% working weight
1 set 1 rep @ 90% working weight (optional)

Lower Body Exercise Set A

High Stepping 1x10 reps per leg (weight not to change) 20kg plates. Done.
Glute Ham Raises - HST prescription. 10kg. Done.
Raised Heel Single Leg Eccentric Smith Squats (Increase reps by 1 each week to 10 then increase weight 2.5kg per side) - 45kg x 6 reps. Done.
ISO Leg Press - 300x30 secs (weight/time not to change). Done.

Exercise Set B

Bench Press: 100kg. 3 done just. Third was a little shallow.
Wide Grip Chin: 22.5kg. Done
Weighted Crunch: 185lbs. 3 half reps then a quarter rep! Maybe not helped by hip bruise. Stick to this weight.
Dumbbell press: 25kg per hand. Done. Quite easy to press, harder to get position.
Hammer Curl: 22.5kg (per hand). Done.
Overhead Rope Tricep Extension: 110lbs. Can’t get leverage on higher weights. So did Tricep rope pressdown 170lbs x 4.