Beginning of Week 4

Last week was busy with my work schedule and kids' activities. I was able to get in all of the workouts and even set a PR on the overhead press by putting up 145 lbs for 3 sets of 5 reps. About midweek, I was almost able to get my entire hand above the rim with a one-step, two-foot takeoff. However, I am still struggling with my approach off of a run; I am still losing a lot of momentum as I transition from horizontal to vertical movement.

Here are some thoughts on squats:

• I hurt my hip a few years back trying to go heavy on squats while using a powerlifters stance: Feet placed a lot wider than shoulder width. In my experience, and even if I have to use less weight,  a squat from an athletic stance or power position (see last weeks post) provides more stability for the knees and hips. Of course, I am squatting without a coach who could help me make corrections. However, a lot of squat programs that are focused on athletic performance recommend the athletic stance as it has a greater transfer of strength to athletic competition like basketball.

My measurements at the beginning of the week:

Standing vertical: No change
One-step approach: No change
Running approach: No change
Squats: On one of my sets, I put up 265 lbs. for 5 reps, but my right knee buckled on the last rep. My knee feels fine, but I'm going to be more careful with the amount of weight I use this week.
Bench Press: I put up 200 pounds on one of my sets of 5 reps.

My jumping form still needs a lot of work.