In this first video I was snapping my wrist like always, in the second video, which I’ll post up soon, I tried to hold the follow thru more at the very end. But it’s a better shot with more of the wrist snap/recoil. More explosive, I get better rotation, longer range.

And tonight hopefully my buddy won’t bail out on me like last night. If he shows up I’ll go for the 3 pt. contest.

Also, I jump as high as needed, if a defender is on me I jump very high on my shot. But by myself I’ll get by with a 2-3 inch jump, but I also practice jumping high like someone IS on me. I mix it up.

http://www.youtube.com/watch?v=rQtzIpXc0v0 ]]> http://blog.bodybuilding.com/WAYSOUTH/2007/10/17/101607/feed/ http://blog.bodybuilding.com/WAYSOUTH/2007/10/17/667342/ http://blog.bodybuilding.com/WAYSOUTH/2007/10/17/667342/#comments Wed, 17 Oct 2007 16:39:53 +0000 waysouth Other http://blog.bodybuilding.com/WAYSOUTH/2007/10/17/667342/ Thur. 10/11/07

Drivnig home from working on Wed. my left hammy felt as if it was going to rip off my leg! The pain was terrible and from the bending over a gazillion time with the weed pulling & mulching. Got home & did some nice easy stretching after playing some bball. Woke up Thur. my body felt like pure (expletive)! First 10 steps were like walking on egg shells. And my hot tub motor is broken!!!!!  So I iced it down.

Hitting lesson for 1 hr. on clay. For the most part my hammy felt not too bad, but not great either.

Few hrs. later.
Weighted dips: 3-3-3 or more. ( 4 mins. rest between sets )

Warm-up - bw x 5 - 35×3, 45×3, 55×4

Flexing for 20 mins.

About 3 hrs. later,

Got adjusted by my buddy the Chiro. ( and needed it big time! )

Bball @ Y for 25-30 mins. Felt kinda tired, went at it with low intensity, just lots of shooting.

Arms: 5×8-10 ( 1 1/2 mins. rest between sets )

Rope exts: 20×10, 25×10, 25×10, 30×10, 35×10

Scott curls with ez bar: ( wide grip ) 35×10, 45×10, 50×10, 50×8, 50×8

Stretched hams, delts & chest.

Measured my arms the other day ( flexed of course ) 13 1/2 inches on both arms. And that suck major ass & I’m not too happy about it! I believe I’m limited by my forearm strength, so I need to start up the forearms exercises which will help me be able to curl heavier wt. which will increase my bicep size. I need to reread my Larry Scott book "Loaded Guns". Great book by the way if you can find it.

Got some good training in for Thur, kinda felt beat down though. Woke up this morning feeling alot better. Not sure if I’ll be working today, my buddy hasn’t called me. I wont cry if he doesn’t. Hehe. He goes out drinking everynight so he’s hung over I’m sure.

Eating this week has been GREAT! Trying to eat very very clean. Oatmeal, fruits, veggies, salads, chicken, fish, turkey, eggs, flaxseed butter & plenty of bottled water, either distilled, spring or purified. Ahhh…today is Fri. will have a couple cold ones, but lay low for the most part because I’m pretty sure I’ll be working on Sat. Sat. is guys night out! Can’t wait!

The plan was to wake up early so I could train before working. But I went to bed too late, slept in. My body was telling me to sleep, so I did just that! Did 6 hrs. of manual labor today. And of course I’m too tired for training tonight, but will get it in tmr. Getting up in the morning to workout will take time, but I need to start going to bed earlier & make the effort.

So hopfully by the end of my training week I’ll get everything in. But I did manage to get some bball in!

Hill sprints / bench press / front squats

Finally got in my hill sprints! Dynamic warm up: 4 mins. The hill is about 40 yds. to the top, 45 degree incline. Will be doing downhill overspeed sprints as well starting next week. Did this back when I was 18-20 & had amazing results!!! So I can’t wait!

Warmups: Walk up the hill 1x, 2 easy jogs 2x

Performed a total of 6 sprints from 1/2 to 3/4 speed. Last one was just under full speed.

Bench press: 3-3-3 or more. Goal for this week is to go for 10 rep max.

Warmup: 135×10: 155×3, 165×3, 145×8

Felt weak as hell, especially in my right delt! My workouts all week were out of place, so I’m sure it was due to my weighted dips that were done the day before.  Quite humbling, felt like a weak little bitch! Ha! But a good intro back into the barbell bench press, which I hadn’t done in 2-3 yrs. Have been doing db’s only, but I’m adding it back in because I need to add more overall size to my frame.

Will keep doing the db’s of course for the detail work.

Front squats! 3-3-3 or more up to 10

Bar x8, 65×3, 85×3, 65×10

Bodywt: 180 lbs.

1 hr. tennis, med - high intensity.

Afternoon: Dynamic warm-up for 10 mins.

Hex bar Dl: 3×5 ( 4-5 mins. rest between sets )

Warm-up - 135×5. 195×5, 245×5, 275×5

Fri. 10/5/07

Dynamic warm-up for 8 mins.

Weighted dips: 4-4-2 or more (3-4 mins. rest between sets )

Warm-up - bw x 8, bw x 5. 30×4, 50×4, 65×2

Filmed the above wo, will post up today sometime.

Been a crazy week, workouts have been scattered all around. Will finish up this weeks training today, Sat. having completed all the big lifts, and, I’ve done a ton of core work every day, no missing. So that’s cool.

Layed low last night, didn’t drink too much & was sound asleep a little after 12 am. Today the plan is to get my chest/back, arms, legs & flexing in. For legs will finally get to do the front squat! Haven’t done this in yrs! So I’m really pumped up about it. And the gf & I are going together for some hill sprints. It’s hard to find a hill here in Fl. But I found a good one for some uphill & downhill sprints. After the hill sprints were going to Five Guys’. It’s the absolute best place on earth for a cheesburger! They’re better known up north. You guys heard of it? It’s amazing! ]]> http://blog.bodybuilding.com/WAYSOUTH/2007/10/17/667272/feed/