Upper weights+BALL
Bench- 210lbsx5, 250lbsx4, 250lbsx2
Incline dbell- 2x8 85’s
Seated Row- 3x10
Face Pull-3x10
Shrugs- 3x10 245lbs
Curls- 3x10 75lbs
Tricep Pushdown-3x10
played some decent 3 on 3, have to remember to go hard and play intense, don’t get better by taking it easy on the court!
Shock method workout 6
warmup
depth jumps- 3x10 from 29.5 inch box (no vertec, tried to touch head off tile roof unsuccesfully, roof being 30 inches from my head or approx 8 feet 4 inches
single leg reactive depth jumps- 8 total(4 per leg)
hopefully will get vertec out next week and get some solid PRs in my last week of depth jumps…
Shock Method session 7+ SE upper and lower weights
warmup
depth jumps for 29.5 inch height- 3x10 at vertec, touches as follows
Series I- 9’9.5", 9 10.5, 9 11.5, 9 11, 10’ .5" (PR!!), 10, 9 11.5, 9 11, 10, 10
Series II- 9 10.5, 10, 9 10.5, 9 11, 9 10, 9 11, 10, 10, 9 11.5, 9 11
Series III- 9 11, 10 .5, 9 11, 10, 10 .5, 10 .5, 9 11.5, 9 11.5, 10
PR off of 29.5 inch box and 26 inch box(previous was 9 11.5 off of 26, 9 11 of of 29.5 box), credit it to whole weekend basically off except for some basketball saturday morning, no weight lifting at all, hopefully keep it up with the PR’s
single leg reactive depth jump 11 inch box- 10 jumps(5 per leg)
Bench- 245x3, 225x5, will go back to WSFSB upper setup on wednesday, not optimal results with KB bench routine, actually decrease in strength
Pullups- 3x5
Seated dbell Power clean- 3x6 30’s
Hammer Curls- 3x10(per arm) 35’s
later in day
Box Squat- 295 3x3
Bulgarian split squat(med stance)- 3x6 60’s
Reverse Hyperextensions- 3x8 70lbs
Hanging Single Leg calf raises- 3x6(per leg) 70’s
Glute Ham Raise- 3x10 BW
also played a little 3 on 3, felt real good jumping and shooting, tried to do some good night stretching after the hard day today
lol, thought u were gonna stay with the program.
me 2 lol, but in my estimation i went from about 225 11-13 range to 225 8-10 range, so its a safe call that it is not working and i can get better results with wsfsb, still atleast i got away from wsfsb for a little should get solid gains off it for the next couple weeks, my friend with a weaker bench has gotten decent results with KB routine though…
like i said earlier the program work well for females or guys who press 200lbs etc.
would agree, decent program for beginners, we both didnt get results from it with higher benches… still live and learn
Depth jumps- 2x10 from 29.5 inch height, at vertec touches are as follows, 9 9.5, 9 10, 9 10, 9 10.5, 9 10.5, 9 11, 9 11, 10, 9 11.5, 10
10, 10, 9 11.5, 9 11.5, 9 11.5, 9 11, 9 11, 9 11.5, 9 11.5, 9 11
No PRs and did not reach previous PR of 10’.5", hopefully reach PR of 10’ 1" on last session monday
single leg reactive depth jumps- 10 jumps(5 per leg)
Bulgarian split squats(barbell held between legs RJ style)- 3x6 115lbs
Dbell swings- 3x10 40’s
Hyperextensions- 3x10
Resisted vertical jumps- 4 jumps
resisted 3 step jumps- 4 jumps
3 step jumps- 4 jumps