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Basketball / Re: The Dunk King - coming May 18 on TNT
« on: May 24, 2017, 01:10:28 am »just saw it .. pretty crazy
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just saw it .. pretty crazy
1262
Progress Journals & Experimental Routines / 312
« on: May 23, 2017, 11:37:17 pm »
Bodyweight: 84.4kg (2017 PR!)
Activity:
Misc:
Remember that time i got fat as fuck to squat 120kg? yep good job once again haha. Not sure why i keep repeating my mistakes over and over but here we are. Last time was repping 140 for 8x2 at 81.8 or whatever it was, while rn it's just a max single so im definitely improving /s
Activity:
Misc:
Remember that time i got fat as fuck to squat 120kg? yep good job once again haha. Not sure why i keep repeating my mistakes over and over but here we are. Last time was repping 140 for 8x2 at 81.8 or whatever it was, while rn it's just a max single so im definitely improving /s
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Progress Journals & Experimental Routines / 313
« on: May 22, 2017, 09:24:21 pm »
BW: 83.8kg (yikes)
Activity:
Misc:
My activity levels are down with winter. I tried to make up with it with treadmill but i guess i found it affected squats. So idk. Just have to work around it i guess. Lifting today.
BS 2x125, 2x2x130(PR), 2x125, 2x127.5, 3x127.5(PR)
OHP 6x3x60(PR)
BS2 3x5x122.5(PR)
Back Xtn 3x12x50
Notes:
blah squats, on the last rep of the the last set of ohp, tweaked my neck. good job dickhead. also those 3x5 squats were just done in anger, form was shit, and i failed to realise i wasnt wearing a vest when i did back extensions, only 50kg not 60kg. so this was a forgetable training day. on and ontowards
Activity:
Misc:
My activity levels are down with winter. I tried to make up with it with treadmill but i guess i found it affected squats. So idk. Just have to work around it i guess. Lifting today.
BS 2x125, 2x2x130(PR), 2x125, 2x127.5, 3x127.5(PR)
OHP 6x3x60(PR)
BS2 3x5x122.5(PR)
Back Xtn 3x12x50
Notes:
blah squats, on the last rep of the the last set of ohp, tweaked my neck. good job dickhead. also those 3x5 squats were just done in anger, form was shit, and i failed to realise i wasnt wearing a vest when i did back extensions, only 50kg not 60kg. so this was a forgetable training day. on and ontowards
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Progress Journals & Experimental Routines / 314 (sup pi)
« on: May 21, 2017, 10:00:44 pm »Bodyweight: 83.6kg
Activity:
Misc:
Aite, new week new me. Gna start getting lean today. lol
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Progress Journals & Experimental Routines / 315
« on: May 20, 2017, 09:35:12 pm »
Bodyweight: 83.5kg
Activity:
Misc:
Gym closes at noon smh and it's a rainy day, dont really fancy being outside squatting in 15 degree weather ........ but ...... i will have to. Really wish i cud squat at the gym today tho.
BS 2x125
Paused BP 5x5x80(PR)
Weighted Chinup 3x5x95.5
Cable row 3x15(pr; new ex)
Lat Pull down 2x8(pr; new ex)
Activity:
Misc:
Gym closes at noon smh and it's a rainy day, dont really fancy being outside squatting in 15 degree weather ........ but ...... i will have to. Really wish i cud squat at the gym today tho.
BS 2x125
Paused BP 5x5x80(PR)
Weighted Chinup 3x5x95.5
Cable row 3x15(pr; new ex)
Lat Pull down 2x8(pr; new ex)
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Progress Journals & Experimental Routines / 316
« on: May 19, 2017, 11:40:55 pm »
Bodyweight: 83.3kg
Activity:
Misc:
Happy the scale is moving back haha. Im no where as strong enough to justify being THIS heavy. YET. Gna treat myself to cheesecake when i break my fast for the day around 4pm.
Yesterdays OHP workout was wrecked when my R rear delt/tarp was strained from the stupid calf raise set i did with 200kg. Basically my bar is flexy as fk and when i was putting it back into the rack ofc it bend so much that to get it into the pins i had to strain and thats how i ruined my ohp workout for the week. Nevermind.
Activity:
Misc:
Happy the scale is moving back haha. Im no where as strong enough to justify being THIS heavy. YET. Gna treat myself to cheesecake when i break my fast for the day around 4pm.
Yesterdays OHP workout was wrecked when my R rear delt/tarp was strained from the stupid calf raise set i did with 200kg. Basically my bar is flexy as fk and when i was putting it back into the rack ofc it bend so much that to get it into the pins i had to strain and thats how i ruined my ohp workout for the week. Nevermind.
1267
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 19, 2017, 08:38:23 am »1268
Progress Journals & Experimental Routines / 316
« on: May 18, 2017, 09:58:12 pm »
Bodyweight: 83.8kg
Activity:
Misc:
If I have a good training day today I will return control to my inner beast. If i have a bad one, it will continue the decline. I will have a good training day.
OHP 3x60, 6x2x60, 1Fx60
BS 2x120, 2x130(PR), 1x140(PR), 3x120, 6x110(PR)
DB OHP 10x20(PR?), 5x22.5, 7x22.5
Activity:
Misc:
If I have a good training day today I will return control to my inner beast. If i have a bad one, it will continue the decline. I will have a good training day.
OHP 3x60, 6x2x60, 1Fx60
BS 2x120, 2x130(PR), 1x140(PR), 3x120, 6x110(PR)
DB OHP 10x20(PR?), 5x22.5, 7x22.5
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Progress Journals & Experimental Routines / 317
« on: May 18, 2017, 07:13:51 am »
Bodyweight: 83.2kg
Activity:
Misc:
Yeah im getting too heavy and fat. But life sucks r/n and ive been comfort eating.. i should stop but i havent been able to.
I just want to make a note that my one leg stability is NOTICABLY improved lately. So that's good but i cant figure out what caused that. Could be anything ive added or changed recently including rdls/hill sprints on concrete/one leg calf raises/or just calf raises in gen/.
Today my hamstrings are really sore. I dont really get that from squats but i guess i did an okay amount of volume yesterday and if you add in the back extensions it's not out of the ordinary.
Will train/lift/ball tmr. If im heavy im dunking too
I mean im dunking anywy but it feels more productive to dunk heavy 
Activity:
Misc:
Yeah im getting too heavy and fat. But life sucks r/n and ive been comfort eating.. i should stop but i havent been able to.
I just want to make a note that my one leg stability is NOTICABLY improved lately. So that's good but i cant figure out what caused that. Could be anything ive added or changed recently including rdls/hill sprints on concrete/one leg calf raises/or just calf raises in gen/.
Today my hamstrings are really sore. I dont really get that from squats but i guess i did an okay amount of volume yesterday and if you add in the back extensions it's not out of the ordinary.
Will train/lift/ball tmr. If im heavy im dunking too
I mean im dunking anywy but it feels more productive to dunk heavy
1270
Progress Journals & Experimental Routines / 318
« on: May 17, 2017, 05:08:18 am »
Bodyweight: 82.3kg
Activity:
Misc:
BS 3x5x120(PR), 3x120, 5x120
Back Xtn 2x12x60, 12x35
CURL 3x5x45, 2x5x42.5
Calf Raises with barbell (120-200kg)
Activity:
Misc:
BS 3x5x120(PR), 3x120, 5x120
Back Xtn 2x12x60, 12x35
CURL 3x5x45, 2x5x42.5
Calf Raises with barbell (120-200kg)
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 16, 2017, 10:54:59 pm »Quote
While I don't love the bench press for upper body work at least it's a measurable quantity so I commend your for building it. I'd rather see you track your heavy pullups, standing press, weighted crunch as a way to measure upper body functional strength - then focus on some challenging mobility/strength exercises - can you do 5 reps of single leg deadlift to overhead press (leg off the ground the whole time, arm in opposite hand) on both legs with 30kg?
While i appreciate the discussion lower body I do think this topic is more important. Paused squatting + heavy back extensions + RDLs + sprints + calf raises seem to have solved the lower body problem for me. But where I really need advice is upper. My mobility there is poor (i move robotically above the waist), my strenght is low, my muscle mass is least in the upper body etc. So i welcome input there especially.
I am ok emphasising ohp over bp. i do like and am good at weighted chinups. But these lifts dont really move themselves. If i wanna get them going i can focus on bp and the carry over happens. i PRd my weighted chinup recently without even using the lift in ages just from BP alone. And at the time my OHP was mediocre too. So i think BP does things to me that increase overall upper body strength in a way these other 2 lifts dont. But im a terrible bencher. I have variable form, in a given set of 5 reps each one might be slightly subtly different etc. I dont have balance or symmetry and have to work hard on that. DBs help though.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 16, 2017, 10:34:41 pm »With your build you should focus on getting your squat + deadlift to a reasonable level - 4x bodyweight is pretty great for a basketball player.
With my build that's interesting as a goal. I think i cud walk into a gym and deadlift 140kg without training and it takes me a few weeks to get that up to 160-180kg max.. just long arms and a steady diet of squatmornings/back extensions/ make for good erector development for pulling. lets see tho, my thought is do lifts you're bad at because they hit your weakness rather than ones you're good at. the goal you've given is still the same as trying to attain a bigger squat b/c that's where im weak while the deadlift just gives me room to be worser at squatting
4x80kg = 320kg, if 50/50 split on DL/SQ id need 160/160 but say i have 140/180 .. yeah that's do-able. What do you reckon? Shud i add DLs? with back problems ive always avoided DL cos i hurt myself putting the bar down tho. Can you amend this to use RDL instead of DL please? I like RDLs better b/c i can do them without injury issues
Quote
While I don't love the bench press for upper body work at least it's a measurable quantity so I commend your for building it. I'd rather see you track your heavy pullups, standing press, weighted crunch as a way to measure upper body functional strength - then focus on some challenging mobility/strength exercises - can you do 5 reps of single leg deadlift to overhead press (leg off the ground the whole time, arm in opposite hand) on both legs with 30kg?
yea this shud b easy. it would be more challenging with just one arm but i cant do that with 30kg. wil try today
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 16, 2017, 09:26:42 am »You'll be repping 2 plates on the bench in no time
That would be amazing. Seriously dedicating myself to upper body now.
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Progress Journals & Experimental Routines / 319
« on: May 16, 2017, 05:53:55 am »
Bodyweight: 82kg
Activity:
Misc:
BP 2x3x90(PR), 2x2x90
BP2 1x90
Paused BP 3x5x80(PR)
Activity:
Misc:
BP 2x3x90(PR), 2x2x90
BP2 1x90
Paused BP 3x5x80(PR)
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 15, 2017, 11:17:01 pm »
Speaking of adding 2.5kg haha. I just came back from the weekend of my bro's wedding and i stepped off the scale this morning at 82.0kg .. yikes! I managed to strain my abz while laughing from watching someone fall on the dance floor. So karma. But hopefully i can train with it no probs. I want to thank Todday for opening my eyes about the travel being more of a guideline to manipulate to my advantage than some sacrosanct firm rule. yea I might get called for a travel but if it ends in a dunk does it matter? I need to start rethinking my approach given the new information ive got in the last coupla posts.
Could dwell on how ive set myself back training/body comp wise the last week or two but instead im just gna go and train hard and see where it goes in a while
Could dwell on how ive set myself back training/body comp wise the last week or two but instead im just gna go and train hard and see where it goes in a while