Any repetitive explosive exercise like jump squats, sprints, bounding, hurdles, explosive push ups, or explosively doing your lifts at 50-70% of your normal work set. I'd do them for 8-10 seconds and take longer breaks. Your goal is to generate as much force as quickly as possible, and not to become fatigued. Make sure you are relatively fresh before each set.

I'd say practice gets you a lot better faster than playing in more games. However, figuring out if what you are doing wrong and how to correct it is pretty tough. The thing I think most people struggle with are really basic, so working on your footwork and balance goes a lot further than most people think.

thanks for the advice SM. i'd say my primary goal right now isn't to get better at bball, it's just to get stronger. i'm pretty happy with where i'm at bball-wise, but somewhere down the line when i'm closer to hitting my strength goals (idk what they are atm, but certainly not where i'm at right now) i'll probably do more bball-focused training

6/21
squat 45x5x2 135x5 185x4 205x3 225x5x3
bench 45x5x2 95x5 115x4 135x3 145x3 155x5x3
cable rows 110x10 120x10 130x10x2
back extensions +10lbsx10x2

squats felt great, bench was decent. for some reason i think i have better workouts late in the day vs. within the first few hrs of waking up

Move up weights. If you don't want to make a 5 lb jump for all your work sets you can go 225x5, 230x5, and then 235x5 if you still feel good or stay at 230x5 or go back down to 225x5 if it was hard.

The point is you have relatively few workouts where you feel great, and not pushing yourself a bit is kind of a waste imo, especially when you're reaching a sticking point like it seems you have.

You can also try titrating with additional reps on the last set like in GSLP.

K will do, didn't see advice til after this workout
6/24
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x3
deadlift 155x5 225x5 255x2 275x5

6/29
squat 45x5x2 135x5 185x4 215x3 225x5 230x3
bench 45x5x2 95x5 115x4 135x3 145x2 155x5x3
cable rows 100x10 120x10 130x10x3
back extensions +15lbs x10x2

unfortunately i couldn't lift the last few days, fortunately it was because i went deep in a wsop tourney. squats felt ok to start then on 225 my right knee started hurting on the way down tho it didn't feel heavy so i decided to go for 230 on my next working set. my knee was in too much pain to finish so i just stopped, not sure what the reason is, i've been warming up on the bike before squatting, i tried to find a foam roller at the 24hr fitness but didn't see any, hopefully it feels better next time.

Yes????..... and???.....

oh, yea i guess results would be interesting- it was a $1500nl event, i finished 17th out of ~3,000 for $24k. bustout hand- folded to sb who was kinda fishy ~35 year old dude who talked a lot, he limps at 8k-16k, i make it 50k in bb AJo, he jams i call AI for 470k his KQo wins

Too bad on the worst hand winning... but then, when doesn't it in those situations?

Congrats on the nice cash!

it doesn't when i have the KQ vs AJ two years ago at a wsop FT . thanks tho, cant complain about cashing

7/5
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x3
deadlift 155x5 225x5 255x4
played a little bball after

I twisted my ankle really badly the day after my previous workout, came down on someone else's foot trying to block a shot (he made it ). Then i was also sick (vegas aids) for the last couple days so i've been kinda out of it. finally felt well enough to go to the gym, tho my lifts weren't great since i've been out of commission for a week. hopefully i can get back in a flow before i leave vegas so that i can pick up where i left off when i get back to the tufts gym with DFII. also, my deadlift form is ****ing awful now, i've been getting them up but my back is rounding out a ton, so i definitely need to get some pointers when i get back to boston

7/10
squat 45x5x2 135x5 185x4 215x3 225x5x3
bench 45x5x2 95x5 115x4 135x3 145x3 155x5x3
back extensions +25lbs 10x2

played the ME friday (made day 2, 23k chips) and had been on awful sleep schedule (lol still going to bed at 6am today) before that so hadn't had the chance to get a lift in. squats felt good, not good enough to move up weight in the working set tho since i haven't squatted in over 1.5 weeks. bench felt pretty good too

Good stuff keeping up the weights as best you can during your busiest work time of the year. And obviously GO MONEY.

thx db. main event day two starts at noon, hopefully i can run good and survive another day

7/12
OHP 45x5x2 65x4 85x3 105x3 115x2 120x5x3 x4 x3
deadlift 155x1!

DFII told me i was being a pussy and that i should do 5x5 if i wasn't going to add weight, so of course the first time i go for it i pull my neck a little on the 4th set. went for the 5th set but it was a little too painful to get 5 reps for either. i tried to DL but the neck strain was hurting too much so i just called it a day. it doesn't seem to serious and is only mildly annoying when i turn my head one direction, so hopefully it doesn't prevent me from any lifting or bball

7/18
squats 45x5x2 135x5 185x4 205x2
bench 45x5x2 95x5 115x4 135x3 145x2 155x5x3
cable rows 110x10 120x10 130x10x2

warmed up by riding the bike for a few min, felt ok. during the 205 warmup reps my right knee was in a lot of pain so i decided to just stop. it's my last day in vegas anyway, so i'll be able to get back to my regular gym back home and foam roll before squatting which will be nice

7/21
squats 45x5x2 135x5 185x4 215x3 225x2 230x5x3
bench 45x5x2 95x5 135x4 155x3 165x5x3
cable rows 120x10 130x10x3
back extensions +25lbs 10x2

finally got back home to boston and got to work out at my usual gym. got to foam roll and do some rowing to warm up the legs and then ended up using DFII's lifting shoes for the squats. i definitely felt a difference using them, everything felt more stable and the 230 wasn't too difficult. bench felt pretty good too, gonna move up to 165 next time which would be a new WR

7/24
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x3
deadlift 155x5 221x3 243x5

OHP felt good, wanted to get one in at 120 before i go for 125 (or maybe 122.5 if DF brings the 1.25 weights so i can add them on). deadlifts felt pretty solid, i thought when i was doing them in LV that i was arching my back a lot on the way up, but DFII watched them and said they were good for the most part, so that's reassuring.

shot around at the gym for 30min after lifting and then played one game of 3-3. definitely need to start shooting/playing more often before the fall rec league season starts

DF also suggested i start another program called Greyskull LP-

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

i'll probably start this next lift. i think i'll do everything besides the neck harness

7/26
squats 45x5x2 135x4 185x3 215x2 235x5x3
bench 45x5x2 95x5 135x4 155x3 162.5x5 x3 x2
cable rows 120x10 130x8 x6
back extensions 25lbs x10 x8

WIM was kinda low today, not really sure why. squats went ok, a little tough towards the end. bench felt decent the first set, not so much in the last two. i'll start the GSLP program ~ aug 8 because i'm going on vacation starting this saturday for a week

With the gym closing on the 13th until September, I don't think it makes sense to try GSLP yet. Let's just test your 1 rep maxes so we have a good measuring stick.

7/29
bench 45x5x2 95x5 135x4 155x3 170x1 185x1 195x1 200xfx2
deadlift 155x5 221x3 287x1 331xf 331x1 351x1

decided to try some 1RMs today using DF's advice since i wont really be able to get into the swing of GSLP before my gym closes for a few weeks in august. bench felt pretty easy on 170 and 185, 195 a bit tougher tho i thought i would be able to get 200. meh, i felt like my timing was off on my 200 attempts but it could just be because it was 35lbs more than i had ever tried. deadlifts were good up until 331 which i failed miserably the first time using overhand grip, so i tried it again with the reverse grip and got it and then basically just muscled up the 351, dont think i could have gotten another 5lbs on that one.

happy with those numbers i think, i'll try 1RM on squats when i get back from vacation in 8days or so

How much you weigh these days? Those are really good numbers, especially given how new you are to weight training. I hope this increased strength will lead to more FTA/36 in basketball.

awesome. i weigh between 167-174 depending on when i weigh myself

8/7
squat 45x5x2 135x5 185x4 215x3 225x5x3
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x2 120x4
cable rows 110x10 120x10 130x10

just got back from vacation last night, didn't want to push anything too hard first day back after 9 days off or w/e. squats felt pretty good, OHP felt decent, i probably should have rested more on the last set. unfortunately i'm gonna be doing more traveling soon and my gym is closing from aug 14-sept 1 so i wont be getting much lifting in. i'll try to do some stuff at home and definitely play a lot of bball to get in better bball shape for the fall season