Basketball Offseason Training Log

[ByronKelly]

Early Pre-season Training: Week 10

Friday

On court anaerobic training


Full-court sprint dribble X 1 1 min rest
Full court zigzag sprint dribble X 1
Half court sprint dribble, elbow shots 8shots, 4 per elbow X 3
Accelerators X 2
Ladder X 1

Shot Free Throws after each drill + 20 before i began for a total of: ~100 FT.

Foam Roller Stretching
Statics Stretching

Regualr PWO shake.

Basketball tomorrow morning at the Y

[ByronKelly]

Earl Pre-season: Week 11

on the court Anaerobic Conditioning


Full-court sprint dribble X 1 1min rest
Full-court zigzag sprint dribble X 1
Sideline Sprint Layup X 2
Full Court Sprint X 2
Half court sprint dribble, elbow shots 10shots, 5 per elbow
X Drill X 2 2min rest
17 X 1

Shot about 60-70 free throws as well


Lower Body Resistance Training

1)Thrusters i set of 6. These have been causing my should pain (both shoulder). Think im gonna stope doing these
2)Below Parallel Squats 205X 4, 225X 4, 235X4 265X3 265 X 3
3)Hamstring Curl 100X 4, 100 X 4, 150X 4 150 X 4
4)BB Slpit Squats. 3 sets of 115lbs X 4 reps per leg.
5)Forward and Back DB Lunge 3 sets of 3 reps per leg ( forward and back is 1 rep). 80lbs
6) Back Extension BW + 55lbs, 3 sets of 6
7) Calve Raises 2 20 (2leg)

Static Stretching
No foam roller post workout, did it between the sprints and the weights.

Intraworkout: Gatorade and Amino Recovery
PWO Shake as always

[hammer92]

Strong lunges!
Good workout...
How long did that take?
How long do you usually foam roll for?

[ByronKelly]

Strong lunges!
Good workout...
How long did that take?
How long do you usually foam roll for?

My workouts are super long on mondays, which is why i did not foam roll after the lift. It was 2.5 hours + stretching time in total. About half on the court half in the weight room with maybe 20minutes to stretch at the end.

Those lunges are great. I find them best at the very end of the workout tho.

I usually foam roll for 1-2minutes per muscle. I often do 10 rep (rolling up and down the muscle is 1 rep) going slowly on tights spots. If your tight and sensitive it takes longer cause you gotta sit and slowly work the spot. I dont have harldy any tight spots any more so its a bit quicker. And i hit all sides of my calves, IT band, quads, hammys (low on hammy and then high close to the groin area) and lower back sometimes. I do it all one leg at a time, never 2 legs, and i do it on the floor and not on a mat.

I used one of the super dense black foam rollers at the Y on saturday after ball. Man those things are legit. So much better than the cheaper rollers!

[ByronKelly]

Early Pre-season training: Week 11

Over slept a bit...short on time today. So no lift, only basketball skills training.

Here we go!

Skills Training: Set Shot Shooting Practice
1) 35 Free Throws
2) 40 Baseline Jumpers, alternating sides on every shot
3) 10 free throws
4) 40 Corner Key Jumpers, alternating sides every 10 shots
5) 10 free throws
6) 10 Three Point Jumpers from each corner, top of key
7) 20 three point jumpers from each wing
8) 25 Free Throws
Total: 230 shots

Foam Roller
Statics Stretching
Pre: Amino Recovery
PWO Shake

And im skipping basketball tonight in lue of going to see Snow White and the Huntsman in theater (and for half price!). Will do my upperbody lift tomorrow after my skills training session.

[hammer92]

Early Pre-season training: Week 11


And im skipping basketball tonight in lue of going to see Snow White and the Huntsman in theater (and for half price!). Will do my upperbody lift tomorrow after my skills training session.

Tempted to neg...


JK.

Good work!

[ByronKelly]

Thanks bro.

I think im going to add some speed and agility training into my regime. Thoughts?

[hammer92]

What specific drills?
Can't go wrong in my opinion.

I am going to get some message therapy done on my left quad... Jumpers knee is KILLING me in there.
there's a visible difference in the development.
Thoughts?

[ByronKelly]

What specific drills?
Can't go wrong in my opinion.

I am going to get some message therapy done on my left quad... Jumpers knee is KILLING me in there.
there's a visible difference in the development.
Thoughts?

BRO

you got a knee issue you take care of that ASAP.
I know you wanna make gains over the off season but the offseason is a time to fix any injuries so get that **** straight before pre-season begins.

i dont know much about jumpers knee, other than its an over use injury, a sign of over training. You should cut back on the volume on your lower body lift days.

Check this link out http://www.sportsinjuryclinic.net/sp...n/jumpers-knee

Take some advil and ice that knee on rest days. Should help. And see a sports doc.

As for my drills, i dunno yet i have not looked into it. i got a big ol book of drills tho, i llhave a read tonight and decide.

[ByronKelly]

Bored at school....gonna go get my upperbody lift in! Sick. Then go watch that movie.

[rootcon]

Early Pre-season training: Week 11

Skills Training: Set Shot Shooting Practice
1) 35 Free Throws
2) 40 Baseline Jumpers, alternating sides on every shot
3) 10 free throws
4) 40 Corner Key Jumpers, alternating sides every 10 shots
5) 10 free throws
6) 10 Three Point Jumpers from each corner, top of key
7) 20 three point jumpers from each wing
8) 25 Free Throws
Total: 230 shots

Curious, how do you remember how many shots you took of each, or do you do all of one then go on to the next?

[ByronKelly]

Curious, how do you remember how many shots you took of each, or do you do all of one then go on to the next?

Everything I do is planned. When I do my tuesday/thursday skills training I pick 1 of 4 workouts to do. So its easy to keep track of.

[ByronKelly]

Early PRe-seaosn Training Week 11

Tuesday

Upperbody Resistance Training

Standing Bentover Rows, 8 X 115lbs, 4 X 185, 4X205, 4 X 215, 4 X 215lbs
Benchpress, 8 X 135lbs, 4 X 205, 4 X 215, 4 X 215, 4 X 215
Seated Row, 4 X 190 , 4 X 190, 4 X 210 lbs
Inclined Bench Press, 4 X 184, 4 X 185, 4 X 185lbs
Pullups, 2 sets of BW X 5


Not a long workout but a good one. The chain for adding weight on the pullups was busted so i did them last without weight. was still too easy.
Also did some shoulder work, i dunno what the exercises are called so i didnt write it down. Trying to strength the muscles surrounding my rotator cuff

Wednesday

Skills Training

Tennis Ball Dribbles
Between the leg dribbles
Full Court Sprint Zig Zag
Crossover dribble, full court sprint

Shooting: Free Throws: 60
Layups, 40
Midrange Jumpers, 60
3 Point Shots: 40
Total: 200 Shots

Began a competition with a friend, first to 2400 shots! Today is day 1, so im 200/2400. (8%)

[ByronKelly]

Early Pre-season Training: Week 11

Thursday

Skills Training Session: Footwork, Dribbling and Free Throws

1) Under the legs walking dribble, 4 lengths of coourt
2) Tennis Ball Dribbling, 4 lengths of court 1hand, 2 hands
3) Zig Zag dribbling, 2 lengths of court
4) Between the legs dribble, standing X 30 sec per leg
5) Lane Box Agility X 3
6) Ladder quick feet in and out X 3
7) T agility X 3
8) 100 Free Throws (made 80 for 100)

Lower Body Resistance Training
1) Below Parallel Squats ^ X 185, 4X 225, 4X 255, 4X 265, 4X 275, 3 X 275, 6 X 135
2) Hamstring Curls 4 X 150lbs, 4X 152.5, 4X 155, 4X 155, 4 X 160
3) BB Bulgarian Split Squats 125lbs, 3 sets of 4
5) Jump Squats 135lbs, 3 sets of 4
6) Forward and back DB lunges, 50lb dumbells. 3 sets of 6 pre leg
7) Back Extensions, 3 sets of BW + 60lbs

Foam Roller
Static Stretching

PWO Shake, Banana, Orange.
No preworkout. Had a gatorade after the skills training.

300/2400 shots

[ByronKelly]

I have changed my lowerbody lifting routine!!! Here is the new plan for the next few weeks!


Lowerbody
LETS GET EXPLOSIVE!
Mondays
1. GH Raises X 2 BW to warmup the hammys
2. Below Parallel Squats, 4,4,4,4 (Max of 4)
3. Sumo Deadlift 4,4,4
4. Box Squats, 4,4,4,4
5. Kettleball One-Legged Deadlift 4,4,4
6. Bulgarian Split Squats, 4,4,4
7. Hamstring Curls, 4,4,4
8. GH Raises

Thursdays
1. GH Raises X 2 BW to warmup the hammys
2. Below Parallel Squats, 4,4,4,4 (Max of 4)
3. Sumo Deadlift 4,4,4
4. Box Squats 4, 4, 4, 4 ,4 (4 or 5 sets)
5. Hamstring Curls 4, 4, 4
6. Jump Squats 4, 4, 4, 4
7. Kneeling Jump Squats (BW or add light weight)
8. GH Raises

ALSO, i have changed my thursday from a skills training session to a Agility and Quickness Training session.


Agility Training

Cone and Ladder Drills to help build speed, agility and change of direction

Ladder
Do 2 of each page of ladder drills (12 total) once each

http://www.phs.d211.org/athletics/La...drillslogo.pdf

Cone
Do 2 of each line of drills (8 of 12) twice each.
http://www.nwosu.edu/Websites/NWOSU/...e%20Drills.pdf

[ByronKelly]

Early Pre-season Training Week 11

Friday

Anaerobic Conditioning
Warmup:
Walking under the leg dribble, 6 lengths of court
Behind the back crossover dribble, 2 lengths of court
Jogging Full Court Dribble alternating hands, 4 lengths of court

Workout:
Full-court sprint dribble X 1 1min rest
Full-court zigzag sprint dribble X 1
Sideline Sprint Layup X 2
Full Court Sprint X 2
Half court sprint dribble, elbow shots 10shots, 5 per elbow
X Drill X 2 2min rest
Ladder X 1

Foam Roller Stretching
Static Stretching

Upperbody Resistance Training

Bench Press 8 X 135, 4 X 185, 4 X 205, 4 X 205, 4 X 205
Standing Bentover Row 6 X 165, 4X185, 4 X 185, 4 X 185
Inclined Bench Press, 4 x 155, 4 x 155, 4 X 155
Pullups weighted BW + 25, 4 sets of 4 reps
Seated Row 190 X 4, 210 X 4 210 X 4
Seated Should Extensions 3 sets of 5 X 27.5lbs dumbells

Intra-workout: Ammino Recovery
PWO Shake
2 oranges

[hammer92]

early pre-season training week 11

friday

anaerobic conditioning
warmup:
Walking under the leg dribble, 6 lengths of court
behind the back crossover dribble, 2 lengths of court
jogging full court dribble alternating hands, 4 lengths of court

workout:
Full-court sprint dribble x 1 1min rest
full-court zigzag sprint dribble x 1
sideline sprint layup x 2
full court sprint x 2
half court sprint dribble, elbow shots 10shots, 5 per elbow
x drill x 2 2min rest
ladder x 1

foam roller stretching
static stretching

upperbody resistance training

bench press 8 x 135, 4 x 185, 4 x 205, 4 x 205, 4 x 205
standing bentover row 6 x 165, 4x185, 4 x 185, 4 x 185
inclined bench press, 4 x 155, 4 x 155, 4 x 155
pullups weighted bw + 25, 4 sets of 4 reps
seated row 190 x 4, 210 x 4 210 x 4
seated should extensions 3 sets of 5 x 27.5lbs dumbells

intra-workout: Ammino recovery
pwo shake
2 oranges

putting in the hours at the office!

[ByronKelly]

Yeah boi

I have upped my gym time! Trying to get some extra work in before summer league starts. Its making me sleep more haha.

[CallMeB00M]

Wanted to ask man..
I'm mainly a one foot jumper (I know that 2 foot jumping will get your MAXIMUM vertical but i'm short in height(5"11) and i honestly do not have enough time for a 2 foot jump dunk while playing)....
I just wanted to ask if you know any exercises that would make me jump higher off 1 foot?I can just touch a 10 feet rim off 1 foot on a good day.Need to gain a good 6 inches during the summer.

[CallMeB00M]

Pfff...;/

[ByronKelly]

Wanted to ask man..
I'm mainly a one foot jumper (I know that 2 foot jumping will get your MAXIMUM vertical but i'm short in height(5"11) and i honestly do not have enough time for a 2 foot jump dunk while playing)....
I just wanted to ask if you know any exercises that would make me jump higher off 1 foot?I can just touch a 10 feet rim off 1 foot on a good day.Need to gain a good 6 inches during the summer.

ok, so for training what i would recommend will be a split of 1 leg and 2 leg workouts. This is because (1) A lot of the best exercises for building your vertical leap are 2 foot exercises (2) you want to get better at jumping, not jumping off 1 foot only.

Do these exercises Below parallel squats, split squats, box squats, jump squats, deadlifts, sumo deadlifts, box step up, back extensions, Glute-ham raises, hamstring curls, straight leg deadlift, kettleball one leg deadlift etc etc etc

I recommend doing a Quad focused exercise (eg squat for 4 sets of 5 reps, 80% of 1 Rep Max) followed by a hamstring focused, then back to quad etc. Do the Glute-ham raises at the beginning (2 sets; warmup) AND at the very end (4 sets).

Build your STRENGTH, then and only then, work on your plyometrics. Do strength training twice a week, with at least 2 days between lowerbody lifting. AFTER you have build a lot of strength, do 1 day of lifting and 2 days of ploymetrics. Keep atleaset 2 days between ploymetrics (you can do plyometrics the day after strength lifting)

Test you vert now, lift for 2 months, do 1 month of lifting and ploymetrics and then test again (end of summer).
Let me know how you make out!

[ByronKelly]

Early Pre-season workout: Week 12!!!! 3 months after this week!

Anaerobic Training


Full-court sprint dribble X 1
Full-court zigzag sprint dribble X 1
Sideline Sprint Layup X 2
Full Court Sprint X 2
Half court sprint dribble, elbow shots 10shots, 5 per elbow X 3
X Drill X 2
17 X 1

Then i put up ~120 shots from midrange and 3 point.
Total Shots: 150

450/2400 Shots Total

Lower Body Resistance Training

1. GH Raises X 2 BW to warmup
2. Below Parallel Squats, 6X205 4 X225 4X245 4X265 4X275
3. Sumo Deadlift 4X185 4X205 4X205 4X205
4. Box Squats, 4X225 4X205 4X205 4X205
5. Kettleball One-Legged Deadlift 3 sets of 4X45lbs
6. Hamstring Curls, 3 sets of 4 X 150lbs (per leg)
7. GH Raises 4 sets of BW + 10lbs, 5 reps

Static Stretching
Intraworkout: Gatorade and Ammino Recovery
PWO Shake


Sick workout today

[CallMeB00M]

ok, so for training what i would recommend will be a split of 1 leg and 2 leg workouts. This is because (1) A lot of the best exercises for building your vertical leap are 2 foot exercises (2) you want to get better at jumping, not jumping off 1 foot only.

Do these exercises Below parallel squats, split squats, box squats, jump squats, deadlifts, sumo deadlifts, box step up, back extensions, Glute-ham raises, hamstring curls, straight leg deadlift, kettleball one leg deadlift etc etc etc

I recommend doing a Quad focused exercise (eg squat for 4 sets of 5 reps, 80% of 1 Rep Max) followed by a hamstring focused, then back to quad etc. Do the Glute-ham raises at the beginning (2 sets; warmup) AND at the very end (4 sets).

Build your STRENGTH, then and only then, work on your plyometrics. Do strength training twice a week, with at least 2 days between lowerbody lifting. AFTER you have build a lot of strength, do 1 day of lifting and 2 days of ploymetrics. Keep atleaset 2 days between ploymetrics (you can do plyometrics the day after strength lifting)

Test you vert now, lift for 2 months, do 1 month of lifting and ploymetrics and then test again (end of summer).
Let me know how you make out!

The problem is,I don't have access to gym or time to actually get out of the house and go all the way to the gym.Currently in my final exams.
I agree with what you said.Workout should be mixed with 2 foot and 1 foot exercises but i'll increase the intensity and reps on 1 foot (especially my left one).last month i was in the gym and i think i have build some muscle.My quad is kind of good and its quite big i can't differentiate it between my knee lol.for the next 2 months i won't be able to do any strength training :S...So i guess i can just get to work on plyometrics?
This month i'm really busy and no time to get out of the house except week ends.Next month i'll be training basketball in egypt 2 hours 5 times a week.
Many of the exercises you mentioned depend on weights but i guess i can find an alternative and manage to do it at home.
I'll tell you how it goes after 1 month (Before i go to egypt)...got a 28 inch vert atm...Can only touch the rim :3.
Thanks man.

[ByronKelly]

CANT CATCH A BREAK HERE......

So i was at the gym this am doing my usual routine for a tuesday (ball skills training, then upperbody lift) and during the WARMUP i did a layup, landed on the side of my left foot and twisted my ankle.


Now, its not bad. i can walk on it with pretty much no discomfort at all and can rotate it left right, up down. There is however, a "bump" on my ankle and it poped in and out when i twisted it after i hurt it....not it dont pop but its still there.

Ok, campus doctor opens at 9. Going then to get it check out...look like its time for another training break. Atleast i can still lift upperbody.

[ByronKelly]

Ok, just back from the doctor

I got some strong anti-inflammatory drugs...sweet. and i got a referral to physio. Good thing campus has a sweet sports medicine building. My first session...assessment...is tomorrow at noon.
Till then i got a compression bandage to keep my ankle wrapped up tight.

Ill keep y'all posted...

[ByronKelly]

Ok, so i just finished Physio a little while ago

Ankle sprain is pretty minor, about 2 weeks to recovery which is perfect. University Bball league starts in 3 weeks.

Physio was good, had an assessment (mobility, strength, balance, etc) for the ankles and got some strengthening, stretching and mobility exercises to do at home. Also gotta do the hot-cold thing every day.
Tomorrow i have another appointment, going to do some balancing things, try running and jumping and some sort of plyometrics. Should be fun.
Also said i have slightly high arches and that i have limited mobility in my ankle when rotating inward - join thing related to the arches that can be improved through more balancing exercises. So looks like i have to add in some balance exercises for the gym.

Oh, and she advised that I never wear rigid shoes with a lot of ankle support.

Anyway, today i did an upperbody routine. Here it is

Early Pre-season training: Week 12

Upperbody Resistance Training

Pre-Workout: NO Xplode and Ammino Recovery

rotator Cuff Work
Benchpress: 8 X 185, 4 X 205, 4 X 210, 4 X 215, 4 X 220 (assisted on the last rep, was tough)
Standing Bentover Row: 8 X 165, 5 X 205, 4 X 225, 4 X 225, 4 X 225
Inclined Bench Press: 5 x 165, 4 X 185, 3 X 215, 3 X 205 (Failure on 3rd rep)
Weighted Pullups, 4 X BW + 25lbs, 4 X BW + 30lbs, 3 X BW+30lbs
Shoulder Shrugs, 5 X 90lbs, 5 X 115
Seated Shoulder Raises, 4 X 27.5lbs per arm, 4 X 30lbs

Static Stretching
PWO Shake

Not a bad lift day. Strength is continuing to go up!

[ByronKelly]

Another day of physio. Went very well. Massage on the ankle/calve. Then did a lot of stability/balance testing (which i killed) and then did a circuit of balance exercises for both feet. Felt great.

Had a contrast bath (just the left foot) and then some Interferential Therapy.

Next physio session is in 1 week, and that may be the last 1. Got exercises to do in the mean time.

Will hit the gym later and do some strengthening exercises for the ankle and then some ball handling drills before tonight game..

GO HEAT!

[ByronKelly]

No morning gym make me feel so out of sync all day.

Went to the gym after school and did some work for the ankle.

Did some strengthening with the resistance band, balance work on the half ball and balance board and did a few sets of calf raises.

ankle felt great, went and did some ball handling drills and put up ~120 free throws.
Tried a few jump shots...still not quite ready yet.

I did the exact same thing yesterday, but with only 50 free throws.

Going to have a contrast bath for my foot when i get home tonight and then maybe hit the gym tomorrow for an upper body lift and do another set of my exercises for the ankle.

600/2400 shots total

[ByronKelly]

Took the weekend off....no exercise, just rested the ankle.

Starting to feel better, so everyday im taking it one step further to see how the ankle is feeling and it is responding quite well. Here's an update

Early Pre-season Training: Week 13
Monday:

Beginning to get back in the flow of things and oick back up the routine. Im unsure of how the ankle is, so no anaerobic workout today.

Skills Training: Dribbling Training for ~10minutes
Put up ~50 Free throws, 20 jumpers which finally felt good. No pain when i jump or land. Still not ready for running i dont think.
Lower Body Resistance Training:

GH Raises X 2, BW to warm up
Squats, below parallel. 4 X 185, 4 X 205, 4 X 220, 4 X 220. Slight stiffness in the ankle on the last set. Stopped here, dont want to go to far even though i felt like i could lift heavier.
Sump deadlifts. 4 X 225, 4 X 245, 4 X 255, 4 X 265. These felt great, but a bit of stress on the upperback at the peak of the lift. Heaviest i have ever lifted on these.
Box Squats, 3 sets of 4 X 185lbs. Felt awesome
Hamstring Curls, 3 sets of 4 X 150lbs.
GH Raises, BW + 10lbs. 3 sets of 6 reps. HARD AT THE END! Awesome

Static Stretching

Intraworkout: Ammino Recovery
PWO Shake

670/2400 shots

Tuesday

Skills Training:
25 Free Throws
Ball Dribbling drills for ~10minutes
25 free throws
40 baseline jumpers
30 3 point jumpers
20 free throws
10 layups, crossovers.
10 pumpfake, offglass jumpers,
25 free throws
10 dunk attempts. Timing was so off.......way to high above the rim to miss my dunks haha

Total Shots (not counting dunks): 165.

Ankle Felt GREAT! I was running and jumping and cutting laterally. No problems. Slight stiffness afterwords, and some swelling still but otherwise good. Prob 90% better.

835/2400 shots

Upperbody Resistance Training

Benchpress. 8 X 185, 4 X 205, 4 X 215, 3 X 220, 3X 225 (with spotter help on 3rd). Heaviest ive benched!
Standing bentover row: 6 X 185, 4 X 205, 4 X 225, 4 X 225.
Inclined Benchpress. 4 X 185lbs, 4 X 165lbs, 4 X 165lbs.
Seated Row, 4 X 197, 4 X 197, 4 X 197
Seated Shoulder Extensions, 3 sets of 6 X 30lbs
Pullups, BW. 3 sets of 4 reps.

The chains were missing for the added weight to the pullups, so i did them at the end when i was fatigued.

Ok, and now today i am going for a skills training session at lunch. Lets see how the ankle feels. Maybe its even better today.

EDIT: Ok, just got up 260shots!
120 free throws
20 layups
80 midrange jumpers
40 3 point jumpers

1095/2400 shots

Also did my 10+ minutes of ball handling drills.

PWO Shake and Static Stretching after

[hamworld05]

Took the weekend off....no exercise, just rested the ankle.

Starting to feel better, so everyday im taking it one step further to see how the ankle is feeling and it is responding quite well. Here's an update

Early Pre-season Training: Week 13
Monday:

Beginning to get back in the flow of things and oick back up the routine. Im unsure of how the ankle is, so no anaerobic workout today.

Skills Training: Dribbling Training for ~10minutes
Put up ~50 Free throws, 20 jumpers which finally felt good. No pain when i jump or land. Still not ready for running i dont think.
Lower Body Resistance Training:

GH Raises X 2, BW to warm up
Squats, below parallel. 4 X 185, 4 X 205, 4 X 220, 4 X 220. Slight stiffness in the ankle on the last set. Stopped here, dont want to go to far even though i felt like i could lift heavier.
Sump deadlifts. 4 X 225, 4 X 245, 4 X 255, 4 X 265. These felt great, but a bit of stress on the upperback at the peak of the lift. Heaviest i have ever lifted on these.
Box Squats, 3 sets of 4 X 185lbs. Felt awesome
Hamstring Curls, 3 sets of 4 X 150lbs.
GH Raises, BW + 10lbs. 3 sets of 6 reps. HARD AT THE END! Awesome

Static Stretching

Intraworkout: Ammino Recovery
PWO Shake

670/2400 shots

Tuesday

Skills Training:
25 Free Throws
Ball Dribbling drills for ~10minutes
25 free throws
40 baseline jumpers
30 3 point jumpers
20 free throws
10 layups, crossovers.
10 pumpfake, offglass jumpers,
25 free throws
10 dunk attempts. Timing was so off.......way to high above the rim to miss my dunks haha

Total Shots (not counting dunks): 165.

Ankle Felt GREAT! I was running and jumping and cutting laterally. No problems. Slight stiffness afterwords, and some swelling still but otherwise good. Prob 90% better.

835/2400 shots

Upperbody Resistance Training

Benchpress. 8 X 185, 4 X 205, 4 X 215, 3 X 220, 3X 225 (with spotter help on 3rd). Heaviest ive benched!
Standing bentover row: 6 X 185, 4 X 205, 4 X 225, 4 X 225.
Inclined Benchpress. 4 X 185lbs, 4 X 165lbs, 4 X 165lbs.
Seated Row, 4 X 197, 4 X 197, 4 X 197
Seated Shoulder Extensions, 3 sets of 6 X 30lbs
Pullups, BW. 3 sets of 4 reps.

The chains were missing for the added weight to the pullups, so i did them at the end when i was fatigued.

Ok, and now today i am going for a skills training session at lunch. Lets see how the ankle feels. Maybe its even better today.

EDIT: Ok, just got up 260shots!
120 free throws
20 layups
80 midrange jumpers
40 3 point jumpers

1095/2400 shots

Also did my 10+ minutes of ball handling drills.

PWO Shake and Static Stretching after

Hey man, how's your ankle doing?

I'm sure it's fine but idk what's going on.