Week 28

Not a great week. My legs were extremely tired when I played basketball. I felt like I was jumping higher for rebounds, but I didn't test my vertical because of how tired I was. My legs were also really tired when I tried to perform my plyometric exercises.
Overall, I am getting stronger and I feel like I'm rebounding better than I've been able to in a long while.

• Squats: I worked up to 315 pounds for 3 reps. I pushed through the reps with a lot of force.
• Deadlifts: I worked up to 315 pounds for 3 reps. I performed deadlifts after squatting and didn't have a lot of energy at that point.
• Bench press: My left hand keeps feeling better after breaking it 7 weeks ago. I did lose some strength on my lifts, but not as much as I thought I would.
• Day 1: 200 pounds for 7 sets of 5 reps
• Day 2: 215 pounds for 10 sets of 3 reps
• Barbell Rows: 210 pounds for sets of 5 reps
• Overhead Press: 130 pounds for sets of 5 reps

For next week, I'm going to change my workout routine. I need to focus more on plyometrics (I have that strength I need but I need more bounce) and performing jumping exercises one day a week doesn't seem to be enough. So, I am going to split my plyo days and lower-body weightlifting days so that each day will start with plyometric exercises and end with weights. It will look something like this:

• Monday or Tuesday:
• Rim jumps
• Depth jumps
• Jump squats with weights
• Squats - I'm going to try using a low-bar position for a while.
• Calf Raises
• Jump rope
• Thursday or Friday
• Sprints
• Step-up jumps
• Medicine ball throws
• Power Cleans (I think my hand is ready for this)
• Deadlifts
• Zig-zags

Upper-body work will be performed twice weekly and will vary over time.

I am also going to stop taking creatine for a few weeks. Right now, my lower body is stronger than it's ever been (my upper body was, too, before breaking my hand), but I'm also heavier than I've ever been. I am 210-215 pounds and would like to get closer to 200 pounds by July.

We'll see how it goes.