Basketball Training VI

ME Upper for RE

Dynamic warm-up
Floor press-medium grip: work up to 75x1, 85x1, 95x1, 105x1 (PR), 115 miss
Incline DB press: 2x15/ 25, 30
Low cable rows w/ V-handle 4x8-12/ 25, 35, 45, 60 Supersetted with Seated DB cleans 4x8-12/ 15, 15, 17.5, 17.5
Close-grip bench-index finger @edge of knurl 4x5/ 55, 65, 75, 80 Supersetted with Hammer curls 3x8-10/ 12, 15, 17.5
Got done early and threw in some ab work so RE could show up her brother who accompanied her today: Landmine 3x8/ bar, 55, 55 and Straight-leg situps 3x15/ 25, 35, 45

As far as running goes, we are doing speed/ agility work twice a week. It is relatively low volume and can be even lower depending on how RE feels that day. She is pushing the Prowler 1-2x week or adding some speed endurance training to one of her running days. One day a week for approximately an hour she plays at a local college open gym.

Repetition Upper

Foam roller and mobility work followed by a circut of delt work (rear/ side and front) and rope pushdowns. Very light weight is used for 15-20 reps and the circut is repeated 2-3 times.
Benchpress-medium grip: work up to 3x12/ 225 (11 reps last set)
Rack lockouts-medium grip: work up to 405x3, 440x3, 455x3
Chest supported rows: 135x10, 170x10, 190x10, 205x10 supersetted with Plates raises: 3x10/ 35, 45, 45
Prone trap raises: 3x12/ 10, 12, 12 Supersetted with DB concentration curls (something different) 2x12/ 30, 35 and Zottman curls: 2x12-15/ 30, 40

"Don't tell 4Board."
Spotted a certain Superheavyweight creeping into the gym in under the cover of the afternoon to get in a couple sets of "lat work" (ahem). He mentioned that he thought the setting sun in people's eyes would prevent him from being recognized. ("I'm supposed to be at home 'bloating'".) Said SHW continued to say, "I had to get my pump in" as he supersetted some incline inverted iso-concentration lower bicep extensions with restricted ROM one-arm kickbacks. "Snuck" off into the dusk wearing a t-shirt that said "I called in sick today to squat 1000-pounds!"

All this entertainment AND a solid meal today; steak and roasted shrimp, with sauteed mushrooms and onions, steamed veggies over brown seasoned rice, GOOD salad with a little olive oil & vinegar and a roll with cinnamon butter. (Texas Roadhouse two thumbs-up!) I am happy!

Thanks RE!!!
Ed T.