Adarq.org

Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

 

kid is very nice but uh remember, he's playing against high schoolers. to say westbrook doesnt have half as much game as he does, when westbrook is ballin in nba, ready to explode any given night, dno, it's a bit silly..

;d

 

He's just looking for negs bro.  <---hyperdunk1

So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

Try a mixed grip with the RDLs (one hand over and one under) if you're having problems (although, the little finger really doesn't do much for me grip-wise, my grip is basically the same with or without it for bar exercises).

Nice dunks man. Cool to see someone dunking at MSAC (I go there occasionally to play ball on Sundays, haven't been in awhile though).

Haven't posted in awhile, I did another gym sessions a few days ago (basically same as last time), and took a 5k walk the next day. Woke up and my knee felt sore again, kind of like the first time I felt it when I got a knock playing basketball a few months ago. Figured I might as well get it checked out by the doctor just in case it's something worse. He did the valgus test and a few other tests moving my knee around and, given the lack of pain, he diagnosed a mild sprain (basically what I thought), and that there was no need for surgery or MRI or anything like that (which I figured as well). I told him that I had been doing a lot of full squatting lately but he said it was pretty unlikely that the ligament was being aggravated by squats (he said it's more likely that muscle groups would give out before any damage would be done to ligaments). It was more likely going for a walk, which I don't do very often, stupid to go so far.

He said I could probably just go straight back to sport now but I'm going to be conservative and give it more time. I've still got this stupid mallet finger injury stuffing up my gym sessions atm anyway so I'm just gonna put training on hold until both that and the knee are 100% (prob two weeks max). In the meantime I will try and do what UB and core stuff I can and slowly bring in some assistance exercises when my knee is 100%. Frustrating, but you've gotta be holistic with vert training, otherwise you'll go insane.

I probably went a bit hard the other day sprinting, the last two days my knee was a bit sore in that same spot I felt it last time (left side of left knee), some slight discomfort when fully straightening it and flexing. It feels fine now.I decided this week would be a deload week anyway with mostly rest as A) it's my last week at work for the year and I've have shitloads to do and B) want to let body heal up a bit from 8 weeks of 3x/week squats before starting more plyos

Gym (low vol/intensity session):

Usual foam roll warmup, activation etc.

Squat: 3x6@60kgs

KB swings: 1x10@10kgs, 2x10@16kgs, 1x8@26kgs (held 10 and 16kg KB in two hands, bit awkward)

Leg curl: 3x20@light \\ Back ext: 2x10@ BW

Seated calf: 1x20@25kgs, 2x20@50kgs

BW: 86.5kgs

Quote from: acole14 on October 29, 2012, 08:01:46 pm

Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace

*Sigh* Don't run on the road seifullaah. It looks like you are already getting some patellar tendonitis, maybe even shin splints atm so sprinting on a hard surface will just aggravate them. A vulcanised rubber track is supremely better than asphalt for running, that inch or two of rubber can make a huge difference.

Why don't you just run around the inside of that road on the grass? It won't be 400m but it's a better alternative than asphalt.

nice job on the 30's.

also, gaining weight = gaining some fat. if the mirror test is still okay and you can still fit in your pants then don't worry about it. you haven't gained THAT much weight, anyway.

Yeah true, only ~4kgs, it's more that it's been fairly rapid (for me anyway). I did some measurements this morning when I woke up:

Weight: ~86kg
Waist (navel): 79cm (still the same)
Neck: 41cm
Hips: 81cm

Est. BF%:

8% - http://tinyurl.com/8ppcppl

8.5% - http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm

8.5% - http://www.scientificpsychic.com/fitness/diet.html

Add on 1-2% because they're online estimates and it's prob 9-10%. So I think I was worrying about nothing. Good to keep track of it though as I start doing more explosive stuff.